Name: Playbook - Brooke Bohning - W4/D4 Full Lower Body
Uploaded: 2024-05-02T03:33:52.766Z
Duration: 60 min
Description: W4/D4 Full Lower Body

Haley

⚡️ Tip 1: If you can do 10 easy reps with good form, start to increase the weight.
⚡️ Tip 2: The last two reps of each set should be hard to push through with good form.


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Gymreapers | BROOKE
1UP Nutrition | brookeworksout 
BuffBunny Collection | brookeworksout 
HYDROJUG | brookeworksout

HOW TO ⤸
1️⃣ start with feet sumo stance & toes pointed slightly outward 
2️⃣ grab the barbell at the lines
3️⃣ roll the shoulders back and brace the core to remove slack
4️⃣ drive through the glutes to bring your body upright 
💀 going heavier? grab some gymreapers gear 👉🏼 i recommend a weightlifting belt and lifting straps | code brooke

ALTERNATIVES ⤸
▫️ dumbbell sumo squat
▫️ smith machine sumo deadlift

Sumo Deadlift

HOW TO ⤸
1️⃣ start with feet hip width apart 
2️⃣ brace the core and roll your shoulders back to maintain a neutral spine
3️⃣ send the glutes back which will allow your upper body to become parallel with the ground
4️⃣ bring the weights mid shin and keep the weights as close to your legs as possible
5️⃣ slight bend in the knees at all times


ALTERNATIVES ⤸
▫️ any other weights: dumbbells, kettlebells, smith machine, preloaded barbell, landmine

Romanian Deadlifts (RDL)

HOW TO ⤸
1️⃣ start with the bar placed in between your shoulder blades and feet together
2️⃣ brace your core
3️⃣ step one leg back as you lower your body down by hinging at the hips and bending your front knee
4️⃣ drive through the heel of your front leg to bring your body back to starting position
5️⃣ repeat on both sides

⭐️ 3 sets of 12 means completing 12 reps on one leg, then 12 reps on the other equaling 1 full set.

ALTERNATIVES ⤸
▫️ dumbbell reverse lunge

Smith Machine Reverse Lunge

HOW TO ⤸
1️⃣ grab a dumbbell to place on the top of your thighs 
2️⃣ position your mid back on a bench and walk your feet out to create a right angle from your knee joint
3️⃣ drive through the heels to bring your glutes up and squeeze
4️⃣ slowly lower back down
5️⃣ keep the chin tucked — always look straight ahead never up at the ceiling

ALTERNATIVES ⤸
▫️ glute drive machine
▫️ barbell hip thrust
▫️ floor glute bridge
▫️ smith machine hip thrust

Dumbbell Hip Thrust

HOW TO ⤸
1️⃣ place one foot on the platform with hips squared (neutral)
2️⃣ drive through the working foot to bring your leg straight with a slight bend in the knee


ALTERNATIVES ⤸
▫️ bulgarian split squats

Single Leg Leg Press

HOW TO ⤸
1️⃣ start with placing one foot slightly out to the side on your tip toe
2️⃣ focus on the leg that’s planted firm on the ground (working leg)
3️⃣ send your hips back
4️⃣ slight bend in the knees
5️⃣ keep the weight as close to your legs as possible, stop at mid shin and come back up

ALTERNATIVES ⤸
▫️ RDL

Single Leg RDL

W4/D4 Full Lower Body

Karina

Momineh

Could feel the burn for the first time on glute day!

Rina

W1/D1 Glutes

It was a fire arm workout, my arms were forsure shaking at the end🥵

Mackenzie Hill

Angela

W1/D2 Upper Body

Katie

W1/D3 Upper Body

Challenging but could immediately see the muscle swelling, which is encouraging!

W4/D4 Full Lower Body

Community

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