Name: Playbook - Bethy Red - W3/D1 - Monday
Uploaded: 2022-07-22T23:31:54.531Z
Duration: 45 min
Description: W3/D1 - Monday

Sofia

- Hip thrust 4 x 10
- Bulgarian 4 x 10
- RDL 4 x 10
- Squats 4 x 10
- Hyperextention 4 x 20 (10 W+ 10 W)

- 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

- 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

- 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

-Drop Set
Throw the plate/dumbbell down and continue the exercises 
- Raise and lower your upper body in a curve back position to engaging your glutes

Hyperextensions

W3/D1 - Monday

Brittany

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

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 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

W3/D1 - Monday

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