Name: Playbook - Bethy Red - W4/D2 - Wednesday
Uploaded: 2022-07-22T23:31:54.547Z
Duration: 45 min
Description: W4/D2 - Wednesday

- Squats 4 x 10
- Deadlifts 4 x 10
- Step-ups 4 x 10
- Leg press 4 x 10
- Adductors+ Calf Raises

- 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

- 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

-Holding dumbbell/s at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down slowly and repeat 
- Work both sides

Dumbbell step ups

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- 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

- Hold the weights on your shoulders
- Push through the balls of your feet engaging your calves

Weighted calf raises

Superset

W4/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

W4/D2 - Wednesday

More workouts from Bethy Red