Name: Playbook - Bethy Red - W1/D3 - Friday
Uploaded: 2022-07-22T23:31:54.514Z
Duration: 45 min
Description: W1/D3 - Friday

- Hip thrust 4 x 10
- Bulgarian split squats
- Reverse deficit lungs 4 x 10
- Reverse hypertension 4 x 10
- BD squats 4 x 10

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Begin by standing both feet on an elevated surface with the barbell on your back
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Smith machine Deficit reverse lunge

- Begin in a prone position with your legs off the box
- Bring your legs from a wide position back together in the center with your knees bent
- Keeping your back in a neutral position

Reverse hyperextensions

- place bands around knees
- push hips back, keep chest out
- drop butt to the floor

Resistance band squats

W1/D3 - Friday

Brittany

Really nice routine
I would appreciate some tips with installing the hip trust exercise but good over all

Sofia

AMAZING WORKOUT 
I had the courage to ask one of the staff members to help me with the hip thrust machine and gave me a workout of my life 10/10 would recommend to everyone

Adriana

W1/D1 - Monday

Amazing!! Did reps of 15 instead of 10 to make it a little more challenging but definitely enjoyed!

Cailynn Hicks

W1/D2 - Wednesday

W2/D1 - Monday

I would appreciate more advice on the exercise so protect my back from being injured

W2/D2 - Wednesday

I found this routine in particular extremely unnecessary complicated. Would be super nice to have machine advice also

W1/D3 - Friday

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