Name: Playbook - Kelli Rose - W3/D3 Full Legs
Uploaded: 2023-10-23T12:49:44.544Z
Duration: 75 min
Description: W3/D3 Full Legs

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Sit on the ground with a bench behind you, bending your knees so your feet are planted in a B-stance position on the ground and holding a barbell resting below your hips
- Lean back so your upper back and shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar 
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, until your glutes are just above the floor
- Complete desired reps then repeat on the opposite side

Barbell B-Stance Hip Thrust

- Place the bar just underneath shoulder height (a bit lower than you would for back squats)
- Squat down underneath the bar with your feet roughly shoulder-width apart
- Raise your arms out in front of you (think front raise) until your shoulders touch the bar
- There should be a 90-degree angle between your upper arm and torso
- Keep the elbows forward but bring your hands back to grasp the bar with your fingertips
- Unrack the bar and position your feet shoulder-width apart
- Inhale, brace your core, squeeze your shoulder blades together, and then sit straight down
- Squat until you break parallel and then explode up by pushing through your entire foot

Barbell Front Squat

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

KB step ups

- Attach an ankle cuff to a lower cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in line with the pulley
- Hold the frame for support and forward hinge at the hips
- With your core engaged, and knees slightly bent, squeeze your glutes to raise your working leg outward and backward (at a slight diagonal) as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at full contraction
- Slowly lower your working leg to the starting position
- Complete desired reps then repeat on the opposite side

Cable Glute Medius Kickback

W3/D3 Full Legs

madi

Kylee

Ummmm. I’m wobbling out of the gym… don’t underestimate this workout!

W1/D1 Glutes & Quads

Savannah

Love you and love all your booty workouts. Currently can’t walk

Adina

W1/D2  Glutes & Hamstrings

It was amazing first day felt the booty burn! Definitely body goals coming soon

Brittany Shanae

Soooo good. My legs were shaking by the end🔥

Victoria

W1/D3 Full Legs

I don’t like this whole “sweating” thing🥵

Caitlyn

Amazing pump every workout! I was waiting for you to have an app!

W3/D3 Full Legs

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