Name: Playbook - Clara Lai - Week 2 Day 3: Legs
Uploaded: 2022-05-23T17:42:18.557Z
Duration: 60 min
Description: Week 2 Day 3: Legs

loved the challenge with this ones, def felt it in my glutes 👌🏼

Leena

- 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
- Can use barbell / smith machine to perform this

Smith machine hip thrusts

- Start with squats
- Performing a shoulder press while coming up

Squat to press

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Start with an EZ bar on your upper back
- Press hips back and lower down until your glutes touch the bench
- Press through heels and stand back up

Box squats (EZ bar)

Superset 1

Cable squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

Superset 2

- Lean forward to make this glute focused

Machine hip abduction

Week 2 Day 3: Legs

i loved the mind-muscle connection i got out of these exercises!!

emma

My legs hurt already but it was so great!

Camryn

Week 1 Day 1: Legs

Week 1 Day 2: Push

Loved today’s workout!! Definitely was a good challenge and got me sweating

Week 2 Day 3: Legs

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