Name: Playbook - Brooke Leach - W5 / GLUTES & HAMS
Uploaded: 2024-01-19T00:18:41.202Z
Duration: 60 min
Description: W5 / GLUTES & HAMS

Elizabeth Perkins

Aria Art

Daljeet Kaur

- 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

- 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

- Perform a single leg RDL with a kettlebell
- Repeat for desired reps

KB single leg RDL

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB box step ups

- Lie on the floor with your arms palm down on the ground 
- Rest your feet on the stability ball
- Inhale, and bend your knees, so that your calves roll the ball toward you 
- Exhale, and roll the ball back out 
- Keep your back and hips straight throughout the exercise

Swiss Ball Leg Curl

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

W5 / GLUTES & HAMS

Bandee

Loved this so much!! Can’t lift my arms!!

Jade

Lynne

W1 / PUSH #1

Gabriela

andrea shenton

W1 / PULL #1

I was literally crawling at the end of the workout!! Dope workout.

anand

Skyler

I am quite literally wobbling out of the gym

W1 / GLUTES & HAMS

Ashley

Amber

W1 / PUSH #2

W1 / PULL #2

Megan

My legs are hello. I won’t be able to walk tomorrow

Hayley

W1 / QUADS

Noticed I needed to up my weights a lot today so progress is being made!!

W5 / GLUTES & HAMS

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