Name: Playbook - Charity Witt - W3 D4 Glutes/Hams
Uploaded: 2023-07-17T01:02:42.215Z
Duration: 90 min
Description: W3 D4 Glutes/Hams

Added a 10 min incline walk (12/3) and ouch

Brittanye

Intense workout. The plyo jump squats definitely burned my thighs. Highly recommend this workout for anyone.

Roger Moreno

Solid workout. It’s cool for guys to get a glute pump too right?! 🤣

Zach

Squat full range of motion, then pause on your way 1/4th up, then back down again. That is 1 rep.

1 1/4 Squats

Unrack barbell
Get into split stance 
Complete reps on one side-rerack the weight, take the break-then begin next side. 
That’s 1 set.

Barbell Split Squat

Wrap a medium strength band around a rack or bench. Step into band and place against hips. Step forward up to your loaded barbell until there is no slack against the bands. Begin your set.

RDL with bands against hips for resistance

RPE 8-9
2-second hold at top
*increase weight as reps decrease*
- 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

Stay slightly leaned forward and keep knees slightly bent to keep tension through entire set.
Refer to week 2 D4 if you don’t have this machine**

Belt Squat

Use hamstrings to control body to lower into full plank and curl back up.

Glute Hamstring Raise

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

Plyo Squats

W3 D4 Glutes/Hams

Amazing, legs on fire. I need to work on my balance with the box steps but really enjoyed the whole session!

Emily

Lissa

Wow! Leg BURNER! Didn’t seem tough until I was actually in it- great workout!

Amanda

W1 D1 Legs

Patricya

Loved this can’t wait for the end results to start coming in!

Nicole Damon

Tracey

W1 D2 Upper

This workout got me so exhausted. I had to take 3-4 mini brakes during the 30min stairs workout. Overall great workout.

W1 D3 Cardio/Core

I am loving these workouts!! This is exactly what I needed to get back at it

Ashley

W1 D4 Glutes/hamstring

Fun workout!
Only thing is exercise #3 (if I remember correctly) is missing reps and rounds count (or at least it was missing it for me, maybe a glitch)

W3 D4 Glutes/Hams

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