Name: Playbook - Gareth Sapstead - W2/D1 Glutes
Uploaded: 2021-01-18T11:44:49.810Z
Duration: 55 min
Description: W2/D1 Glutes

ChloeB

Judy

David On

Week 2 exercises are a repeat of your previous week, with the exception of the reps changing. This week you’ll be lifting a little heavier on your key lifts as your reps drop, while at the same time I want you chasing some strength (or repetition) personal bests. 

To keep track then logging down the weights you’ve lifted each workout helps. Use the notes section in your phone or a journal.

As always, feel free to tag me in your stories or posts for a shoutout or form check.

Gareth x

W2/D1 Glutes

Salwa

Have a way to write in notes about how much weight we used, etc.

Ryan

W1/D1 Glutes

Lee Collier

It was great! I look forward to continuing the program.

Alexis

W1/D2 Back & Shoulders

Good 😌 struggled to do Sit ups and did Max 6 in one go, legs and body felt heavy. Feeling chuffed overall

Jerry

W1/D3 Quads & Glutes

Great workout, didn’t manage to get to one exercise due to machine always in use. What is an alternative to Cable High Pulls if no equipment avail?

W1/D4 Back & Chest

Oh my goodness 🍑... definitely felt the burn 🔥 👏👏

Didn’t have green band with me so used Smiths machine for RDL (20kg total) instead. Bum might fall off 🤯

W1/D5 Hamstrings & Glutes

Right shoulder felt slack, kept weight the same way as W1 and completed all workouts except chin ups - ran out of time before early work. Feeling good though 😌

Its only been a week and already seeing some results in my training

W2/D2 Back & Shoulders

Loved it, mega shaky after the workout but feeling good! Legs are definitely feeling stronger

My quads and glutes are hating you right now

W2/D3 Quads & Glutes

Alex

W2/D4 Back & Chest

Feeling good 😌 slower than usual due to cycle in month but felt like I could give a bit more

Band cha cha's are surprisingly spicy 🌶

W2/D5 Hamstrings & Glutes

W3/D1 Glutes

Managed with all workouts except chin ups, feeling like I have nothing in my arms to pull myself up. Where I lacked in chin ups I did the max reps in each round for all the other exercises 🌝

W3/D2 Back & Shoulders

Went heavier on Kettlebell windmill weight and walking lunges 🌟

W3/D3 Quads & Glutes

I love these work outs! I've only been doing killer curves for a little over a month and it's the lifting my body needed to start seeing more muscle.  I love intelligent cscs type of workouts and these are it.  I'm excited to see my gains in 6 months.

Laura

Absolutely loving these programs 💪💪

TRX section is killer, need to practice to gain confidence on them! Feeling good though 😌

W3/D4 Back & Chest

Feeling better, incline bench rev crunch was 🥴 so I did plate rev crunch. I don’t feel as fatigued either on the other rounds which feels like a massive improvement in 3 weeks 😃

W3/D5 Hamstrings & Glutes

W4/D1 Glutes

W4/D2 Back & Shoulders

Great workout! Might go to Wattbike. Jk I won’t 🥴

W4/D3 Quads & Glutes

Upped my weights on the 3pt row to 15kg each, upped my weight on NG cable row… 🤩

W4/D4 Back & Chest

Incline bench rev crunch swapped for plated rev crunch! So chuffed I made it through 4 weeks!

W2/D1 Glutes

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