Name: Playbook - Bethy Red - W2/D1 - Monday
Uploaded: 2022-07-22T23:31:54.519Z
Duration: 45 min
Description: W2/D1 - Monday

- Hip thrust 4 x 10
- Barbell RDL 4 x 10

Superset:
- Kickbacks 4 x 10 
- Rope pull through 4 x failure.

-Adductors 4 x 30

- 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

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

-Keeping your plant leg relatively straight, engage your abs and contract your glutes to bring your leg back at a 45° angle in a controlled fashion.
-Squeeze your glutes hard at the top of the rep. Slowly return to the starting position.
-Repeat this motion for the desired number of reps on each leg.

Cable kickback

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

W2/D1 - Monday

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

W1/D3 - Friday

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

W2/D1 - Monday

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