Name: Playbook - Bethy Red - W3/D2 - Wednesday
Uploaded: 2022-07-22T23:31:54.535Z
Duration: 45 min
Description: W3/D2 - Wednesday

- Mobility stretch

- Front squats 4 x 10
- Deadlifts 4 x 10
Superset:
- Dumbbell squat  squats 4 x 10
- Quads extensions (single leg)

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Keep the dumbbell between your legs and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

Superset

W3/D2 - Wednesday

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

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/D2 - Wednesday

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