Name: Playbook - Body By Bartl - W1/D5
Uploaded: 2021-11-08T14:46:17.324Z
Duration: 45 min
Description: W1/D5

I felt amazing! Already feeling stronger legs in just 1 week!

Angie

- Barbell glute bridges 4 x 12,10,8,6
- Kickback machine 3 x 12 (each side)
- Smith machine frog pumps 3 x 15
- Goblet squats 3 x 8
- Banded pull-ups 2 x failure
- Hanging knee raises 3 x 20

- Lay on the floor with your legs bent and a bar across your hips
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Barbell glute bridge

- Get into position and place the bottom of your foot on the foot pedal
- Push back with your foot and extend your leg backwards
- Bend your knee to return to the starting position 
- Complete desired reps then repeat on the opposite side

Kickback machine

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes driving the bar up
- Pause at the top then lower back down to starting position

Smith machine frog pumps

- Hold the weight at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squats

- Pull the end of the band down, and place it around your knee or foot
- Grab the bar and pull yourself upward by engaging your lats
- Pause and lower slowly

Banded pull-ups

- Hang from a bar
- Tuck your knees up in a controlled manner
- Focus on activating your core
- Lower and repeat

W1/D5

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