Name: Playbook - Leslie Getnfit - Week 3 Day 5
Uploaded: 2024-04-20T00:01:52.654Z
Duration: 75 min
Description: Week 3 Day 5

Bryanna Prien 

Step 1
Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise

Step 2
Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back.

Step 3
Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

Step 4
Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Avoid arching your lower back as your press your hips upward which normally occurs if your attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift

Glute Bridge

Set up properly. If your gym has a hip thruster bench you're in luck. If not, you can use any weightlifting bench that is approximately 12 to 14 inches off the ground, says Lambert. The bench height is very much up to personal preference, so what works for others may not work for you. You may have to experiment a bit (with no weight, ideally), to figure out what level is best.

Perform the movement effectively. In order to reap the rewards of the hip thrust, make sure to extend the hips to the top position, and make sure your pelvis is in posterior pelvic tilt, where the glutes are at peak activation. An easy tip to ensure you can feel this is to imagine tucking your "tail" between your legs as you extend up." Lastly, "tuck your chin at the top, so you're looking at your belly button, as this has a protective mechanism for the back

Hip Thrust Barbell

Stand tall holding a pair of dumbbells or just use body weight. If you are using DB’s, place the DB’s at arm’s length by your sides, and place your left or right foot on a bench, box, or step so that your hip, knee, and ankle are all bent 90 degrees.

Keeping your chest up and shoulders back, push your body up with your left leg until it’s straight (keep your right foot elevated).

Pause, and then lower your body back to the starting position under control. Perform equal reps on both legs.

Step Up

Increase the weight after every set

Load the desired weight plates on the sled (it’s best to start with no weight if you’ve never done this exercise) 

To do reverse hack squats, you stand facing the machine instead of away from it. In this position, your hips aren't locked into a specific motion path, since your shoulders and feet are the only points of contact with the machine.

Unrack the sled by pushing up on the shoulder pads while pulling in on the handles

Squat down by bending your knees and lowering your hips toward the floor

Extend your legs to push the machine back up to the starting position

Perform the desired number of reps

Rerack the sled by pulling out on the handles as you gently lower it onto the hooks

Reverse Front Squat Machine

- Begin with DB in both hands
- Step back with the first foot and lower until both knees are 90 degrees 
- Push through the front foot heel and stand back up to starting position
- Repeat with the opposite foot

DB alternating lunges

Week 3 Day 5

These workout has my legs and glutes on 🔥

Antoinette

Cenelsy

Brittany Moore

Week 1 Day 1

Veronica Monica

Week 1 Day 2

Latoya

Week 1 Day 3

D. Vannesa

Week 1 Day 4

Michelle Washington

Week 1 Day 5

Week 1 Day 6

Good sweat. I feel the burn on my lats and back. Thank you! Fire 🔥

Jules

Week 2 Day 1

Demi

Dorothea

Week 2 Day 2

Tyler

Week 2 Day 3

Briana

Lawd I struggled today but a good struggle!!

Kathy David

Week 2 Day 4

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Week 3 Day 2

Week 3 day 3 done and I feel so good. Program has me feeling confident and I know what I’m doing now. Lost 5lbs so far too 🤭

Week 3 Day 5

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