Name: Playbook - Elisabeth Vang - W3/D5 Glutes
Uploaded: 2022-11-07T07:57:43.487Z
Duration: 45 min
Description: W3/D5 Glutes

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- 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

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Place your upper back on a bench, and barbell/dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Hip thrust

W3/D5 Glutes

W1/D1 Leg Day

W1/D2 Push Day

W1/D3 Pull Day

W1/D4 Full Body

W1/D5 Glute Focused

W2/D1 Leg Day

W2/D2 Push Day

W2/D3 Pull Day

W2/D4 Full Body

W2/D5 Glute Focused

W3/D1 Lower body

W3/D2 Push day

W3/D3 Pull day

W3/D4 Full body circuit

W4/D1 Lower body

W4/D2 Pull day

W4/D2 Push day

W4/D4 Full body circuit

W4/D5 Glutes

W3/D5 Glutes

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