Name: Playbook - Laura Cabrera - Day 3 - Hams & Glutes
Uploaded: 2024-01-17T19:28:04.282Z
Duration: 45 min
Description: Day 3 - Hams & Glutes

Workout:
Smith Machine Squat 4x15
Deadlift and Squat 3x20
Butt Kick 4x15
Sumo Deadlift 4x15
Hip Thrust with Bar 4x15

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith Machine Squat - Close Stance

Deadlift into Squat

- Begin with placing the cable all the way down
- Press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Cable Sumo Deadlift

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your 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

Hip Thrust with Barbell

Day 3 - Hams & Glutes

Ines

Day 1 - Legs

Amazing WOD💪🏼☀️ Thanks coach!!!

Alessa

Laura Cabrera

Day 2 - Back & Biceps

Day 3 - Glutes

Super nice!!! I felt powerful after this WOD 🤍

Day 3 - Hams & Glutes

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