Name: Playbook - E Taylor - W4/D7 WK4 D7 • Baking Buns 🍑
Uploaded: 2022-09-22T16:50:40.746Z
Duration: 55 min
Description: W4/D7 WK4 D7 • Baking Buns 🍑

BG | 50 secs
IN | 55 secs
VET | 60 secs  

- Lying face down on the ground, arms and legs extended
- Exhale, Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

BG | 50 secs
IN | 55 secs
VET | 60 secs 

- Elbows under shoulders and hands out front
-Exhale Brace your core 
- Keep entire body tight as you hold position for time.
- Hips in line with the rest of your body.

Plank (elbows)

Superset 1 🍑

BG | 35lbs +
IN | 55lbs +
VET | 90lbs +

- Keeping your feet aligned with your knees
- Push out your legs against the pads
- exhale with each press
- Ensure your movement against the
resistance is smooth and controlled.

Abductor machine

BG | 40lbs TOTAL
IN | 60lbs + TOTAL 
VET | 110lbs + 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 | 40lbs TOTAL
IN | 60lbs + TOTAL
VET | 110lbs + 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 2 🍑

BG | 75lbs
IN | 85lbs +
VET | 110lbs + 

- Place feet higher on the platform
- Keeping your back flat against the pad
- Drive through your heels to press back into a full leg extension.
off load slowly letting the weight fall
through your glutes then hamstrings.

Leg Press Machine (glute focused)

BG | 25lbs
IN | 40lbs 
VET | 50lbs +

- Stand in a wide toed out stance with a
dumbbell in each hand in front of you
- Lower the front half of your body/dumbbell forward while keeping your knees soft and hips in the air.
- Stand up to a full extension and active the
glutes at the top.

Dumbbell Sumo deadlift

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

- Holding the dumbbells at your sides
- Step one leg back behind the other
leg diagonally
- Bring your knee down until it reaches
90 degrees
- Push through your front leg to bring your
back leg forward to starting position
- Complete desired reps then repeat on the
opposite side

Dumbbell curtsy lunge

Superset 3 🍑

BG | 7-10lbs
IN | 15lbs 
VET | 20lbs  

- Come into the table top position with your
ankle strapped in.
- be attentive to the fact that this is a
combination of two exercises happening
simultaneously/back to back.
- exhale brace core and lift the leg up (knee
locked) towards the ceiling then come back
down into a bent knee.
- From this position kick back and up towards the ceiling then return to the extended
position

Cable leg lift to donkey kick

W4/D7 WK4 D7 • 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!

Kara

Jimena

W1/D2 WK1 D2 • 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.

W4/D7 WK4 D7 • Baking Buns 🍑

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