Name: Playbook - Arev @endicci - WK 7-12 SUNDAY
Uploaded: 2022-10-01T14:56:02.878Z
Duration: 65 min
Description: WK 7-12 SUNDAY

- Bring the bar down and thrust forward and upwards through your heels
- Keep chin tucked in the entire time
- Locked out at the top and feel it in your glutes!

Barbell Hip Thrust

- Keep a relatively upright torso for this 
- Keep your leg straight while you pull your foot back and out 45 degrees
- Don’t pull back straight like a regular kickback, you want to turn your foot out and to the side

Straight Leg Angled Kickback

- Hips and knees bent, use the stabilizing leg as leverage and push it into the grown
- Use glute to kick your working leg back and up, without bending ur lower back
- Hold at top

Cable Donkey Kickback

- Holding dumbbells at your sides, or the center of your chest like shown
- Use a stable surface, if you can find a hard/flat surface use that instead of a bench
- To put emphasis on the glutes, you want to have a nice forward lean without rounding your back
- Place foot up onto the box and push through your heel to stand up. Don’t use ANY support from the back leg
- Rock forward slightly, shift your weight to that front leg, and push
- Bring the other leg up
- Step down and repeat 
- Work both sides

DB step ups

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps as you curl
- Return to the initial position with a controlled movement

EZ bar bicep curls

- Stand tall, abs engaged and upper arms locked at your sides
- Press the bar down until your elbows are straight
- Bend the elbows to return to the starting position

Cable straight bar tricep pushdown

WK 7-12 SUNDAY

Abby

Meera

Im so excited for this! I was stuck on what exercise to do today and I opened the app and saw the update, my arms are on fire! Literally best program out ❤️

Erisa Adams

WK 1-6 MONDAY

Rehan

I never don’t sweat when I do your workouts 😆

WK 1-6 TUESDAY

Going to start incorporating more cardio into my sessions!

Yuli

WK 1-6 THURSDAY

Damaris

WK 1-6 FRIDAY

Wow, good workout i feel it everywhere 🫠🫠

WK 7-12 SUNDAY

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