Name: Playbook - Bethy Red - W3/D3 - Friday
Uploaded: 2022-07-22T23:31:54.539Z
Duration: 45 min
Description: W3/D3 - Friday

- Hip thrust + Hold 
- Single leg RDL 4 x 10
- DB RDL 4 x 10
- Reverse hypertensions 4 x failure

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Coming One time up; hold the bar at the highest peak of the hip thrust
-Lower weight down when done

Barbell hip thrusts hold

Superset

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

Single leg RDL

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

W3/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

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/D3 - Friday

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