Name: Playbook - Bethy Red - W5/D3 - Friday
Uploaded: 2022-07-22T23:31:54.610Z
Duration: 45 min
Description: W5/D3 - Friday

Superset:
- Single leg hip thrust
- Frog hip thrust

Superset:
- Step-ups
- Hypertension

Superset:
- Single leg RDL
- Squats

- Hypertension

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip trust

-Rest your lower wings of the back on a bench/box
-Face your feet toward each other 
-W/ a DB on your Lowe abdominal/high legs lower your hips down
-Come up with a squeezing motion of the glutes 
-Repeat for desire reps

Frog Hip thrust

Superset

-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

-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

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

Single leg 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

W5/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

W5/D3 - Friday

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