Name: Playbook - Ethan Ayache - W4/D1 Booty program
Uploaded: 2021-12-30T00:14:06.664Z
Duration: 45 min
Description: W4/D1 Booty program

- Leg Extension 3x10
- Leg Curl 3x10
- Narrow Stance Leg Press Drop Set 4x 8, 10, 12, Failure 
- Hack Squat 4x 6,8,8 pause reps
- Single Leg Leg Press 3x 15,15, failure (with both legs) 
- Hip Thrust 4 x 12

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Take your heels towards your glutes
- Keep your hips on the pad
- Lower with a slow controlled motion

Leg curl

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Narrow stance leg press drop set

- With feet wide and low on the platform
- Keep your back flat against the pad and your core tight
- Maintaining feet flat against a platform the whole time 
- Drive through your heels to extension

Hack squat

- Keep your back on the pad and one foot on the platform 
- Lower the platform with a controlled motion 
- Press through your heels to raise the platform

Single leg press

- Push through your heels
- Engage your glutes as you raise your hips
- Pause at the top
- Lower slowly

W4/D1 Booty program

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