Name: Playbook - E Taylor - W1/D3 WK1 D3 • Baking Buns 🍑
Uploaded: 2022-09-22T16:50:40.637Z
Duration: 55 min
Description: W1/D3 WK1 D3 • Baking Buns 🍑

Loved the workouts but had a few problems with form. Plz Add videos from different angles so it’s easier to get correct form.

Monique

BG | 20lbs
IN | 30-40lbs 
VET | 60lbs 

-Clasp your hands around a single
HEAVY dumbbell
- Push your hips back as you lower down
- Reach parallel or 90° and come back up
activating your glute at the top

Dumbbell squat

BG | 10lbs
IN | 15lbs 
VET | 20lbs 

- Begin with dumbbell in hand and feet
staggered (Both knees should be in line
with one foot behind and the other anchored in place.
- Lower dumbbells towards the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips
forward activating the anchored glute.

Dumbbell Staggered Stance Deadlifts

Superset 1 🍑

BG | 20lbs TOTAL
IN | 40lbs TOTAL
VET | 60lbs TOTAL

- Place the proper weight and start with your feet hip width apart.
-exhale, brace your core, take a step diagonally towards the opposite hip.
-Once in position, come down into the curtsy. Press up through the hell to come back into the starting point.

Smith Machine Curtsy

BG | 20lbs TOTAL
IN | 40lbs TOTAL
VET | 60lbs TOTAL

- Push through the balls of your feet
- Engage your calves till you've reached the
top of this movement.
-return in a slow and controlled manner.

Standing calf raise (Smith Machine)

Superset 2 🍑

BG | 30lbs TOTAL
IN | 45lbs + TOTAL
VET | 90lbs + TOTAL

- To increase the range of motion for your hip thrust use a adjustable bench that can decline towards the ground.
-Place both feet on the ground, hip width apart.
-exhale brace your core and press up through your heels to come in line with your shoulders.
-come back down in a slow and controlled manner.

Glute Bridge (Smith Machine)

BG | 30lbs TOTAL
IN | 45lbs + TOTAL
VET | 90lbs + TOTAL

-To increase the range of motion for your hip thrust use a adjustable bench that can decline towards the ground.
-Place both feet on the ground, hip width apart. From this position turn the feet out.
-exhale brace your core and press up through your heels to come in line with your shoulders.
-come back down in a slow and controlled manner. Repeat

Smith Machine Glute bridge (Feet turned out)

Superset 3 🍑

BG | 10lbs
IN | 15lbs +
VET | 20lbs +

- Adjust and place the requested weight
as needed.
- Be sure to use the Rope for this exercises.
- Bring the cable between both legs holding the rope by the middle.
- Walk away from the machine to create the 1st point of resistance.
- Soften your knees, back straight exhale and pull the rope by press through the heels and activating the glute.
- Come back in a slow controlled manner
then repeat.

Cable Hip Thrust

BG | 5lbs
IN | 10lbs 
VET | 15lbs

- Place the ankle strap on and stand in the
upright position with the leg that strapped in the furthest away.
- Exhale Brace your core and step away with the foot that's strapped in.
- follow through by coming into a squat,
stand back up and repeat
- focus on pulling through the glute to move the leg

Cable Lateral Step Squat

Superset 4 🍑

W1/D3 WK1 D3 • Baking Buns 🍑

Elsie Andy

This workout right here was no joke. I love every moment of it❤️

W1/D1 WK1 D1 • Baking Buns 🍑

Perfect balance of challenging yet manageable. I love and can’t wait to see how the rest turns out!

W1/D3 WK1 D3 • Baking Buns 🍑

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