Name: Playbook - Bethy Red - W2/D2 - Wednesday
Uploaded: 2022-07-22T23:31:54.523Z
Duration: 45 min
Description: W2/D2 - Wednesday

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

Sofia

- Squat 4 x 10
Superset: 
- Hamstring curls single 4 x 10
- Hamstring curls 4 x failure

- Straight leg RDL 4 x 10
- Good morning

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Superset

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm

Single leg RDL

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

W2/D2 - Wednesday

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

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

Omg great!! It was sweaty and amazing lol thank you so much!!

Shannon

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

W2/D1 - Monday

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

W2/D2 - Wednesday

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