Name: Playbook - Kololia Atoa - Week 5/Day 4 (gym)
Uploaded: 2023-06-13T15:12:41.116Z
Duration: 75 min
Description: Week 5/Day 4 (gym)

- 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

GVT - Barbell hip thrusts (10x10)

- Start facing inward 
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack Squat RDL

Hack Squat Glute Biased RDL

HACK SQUAT SUPERSET

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single leg step downs

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

Bulgarian split squat

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl drop set - 10,10, 10

- Raise and lower your upper body engaging your lower back and glutes
- Keep back super rounded

Glute Biased Hyperextensions

Week 5/Day 4 (gym)

Man it was tough but I got through it!! Tysm for this

Glorianna

Leipua

It was the right amount of sets and exercises to get the perfect burn without feeling like I have to go in the gym for hours and suffer. I have been trying to find a new routine/workouts and I really enjoyed this one

Lauren Ousby

WEEK 1/DAY 1 (gym)

Only had 20 minutes to workout, but definitely felt it!🔥

Shanice Taufa’asau

Christalen

WEEK 1/DAY 1 (@home)

Brandi

this was a good burn to my cheeks🫠🥲

WEEK 1/DAY 2 (gym)

WEEK 1/DAY 2 (@home)

WEEK 1/DAY 3 - REST

WEEK 1/DAY 4 (gym)

WEEK 1/DAY 4 (@home)

WEEK 1/DAY 5 - REST

Annie

Left me gassed. Ima feel this tomorrow for sure.

Maria

WEEK 1/ DAY 6 (gym)

What a burn out. Would love to see stretches and warm ups in the beginning. Overall loving it so far! #day2

Gina

Yo this workout killed me. Def surprised me at how effective it was! Thanks for the good workout to start my week Koko!

Jessica Hartman

WEEK 1/DAY 6 (@home)

WEEK 2/DAY 1 (gym)

WEEK 2/DAY 1 (@home)

WEEK 2/DAY 2 (gym)

WEEK 2/DAY 2 (@home)

WEEK 2/DAY 3 - REST

WEEK 2/DAY 4 (gym)

WEEK 2/DAY 4 (@home)

WEEK 2/DAY 5 - REST

WEEK 3/DAY 1 (gym)

WEEK 3/DAY 1 (@home)

WEEK 3/DAY 2 (gym)

WEEK 3/DAY 2 (@home)

WEEK 3/DAY 3 - REST

WEEK 3/DAY 4 (gym)

WEEK 3/DAY 4 (@home)

WEEK 3/DAY 5 - REST

WEEK 4/DAY 1 (gym)

WEEK 4/DAY 1 (@home)

WEEK 4/DAY 2 (gym)

WEEK 4/DAY 2 (@home)

WEEK 4/DAY 3 - REST

WEEK 5/DAY 1 (@home)

WEEK 5/DAY 1 (gym)

WEEK 5/DAY 2 (gym)

WEEK 5/DAY 2 (@home)

WEEK 5/DAY 3 - REST

Week 5/Day 4 (@home)

WEEK 6/DAY 1 (@gym)

WEEK 6/DAY 2 (@gym)

Week 5/Day 4 (gym)

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