Name: Playbook - Natalie Bally - W1/D4 Lower body - In gym
Uploaded: 2021-07-15T21:24:24.433Z
Duration: 45 min
Description: W1/D4 Lower body - In gym

Tina

What is an exercise that can work the same muscles as hip thrusting?

Emily

Tori

Olivia

Malak

Olivia  Trivett

Very sweaty felt like a mix between cardio and legs!

Jordan

Amberly

Makenna

First video was glitchy but this was fun!!

Mirada Senior

space the leg days out a little more! still recovering from day one 😂

Front Squat  3 x 10 
Leg extension  4 x 12
Glute Bridge  4 x 15
Heel elevated Goblet Squat  3 x 12
Knee to Heel Lunge - each leg   3 x 8 
Walking lunges  2  x 20 
Banded Hip Thrusts  4 x 15

Db front squat

-Sit down on a bench or machine with a leg extension
-Adjust the machine to fit you
-Extend your legs and activate your quads
-Lower back to the starting position
-Repeat

Leg extension

-Lay on the ground with bent legs and barbell across your lap
-Raise your hips off the ground performing a glute bridge
-Lower to the starting position 
-Repeat

Glute bridge

-Stand with your feet together with your heels elevated on a small weight plate
-Hold a single dumbbell in the goblet position
-Perform squats

Heel elevated squat

-Stand in a stagger stance with a dumbbell in each hand
-Lower your knee from the back eg to the heel of the front leg
-Stand up and repeat

Knee to heal lunge

-Perform forward walking lunges alternating legs back and forth

Walking lunges

-Start with your upper back and shoulders on the edge of a bench and a band around your legs above the knee
-Spread your knees adding tension to the band
-Raise your hips up and flex your glutes
-Lower to the starting positoin 
-Repeat

Banded hip thrusts

W1/D4 Lower body - In gym

Omg I've been following you for years but just finally did a workout. Wow 🔥🔥 you're awesome Nat!! 🖤

Vanessa

Tessa

I literally am dying, I can’t feel my legs

olivia

W1/D1 Lower body - In gym

Alice

Brianna

W1/D3 Full body - In gym

i cannot move my arms 💖💅🏽💞🤭

Michelle

W1/D5 Upper body - In gym

Tough!! One note - last set is abductor? Bc your video demonstrating it looks like an adductor workout

Stephanie

Christina

W2/D1 Lower body - In gym

Morgan

W2/D2 Upper body - In gym

Molly

W2/D3 Full body - In gym

I’m enjoying the program so far, but I really Dont understand why you programmed 2 deadlift days in a row… so far 2 weeks in I’m not getting the rationale behind the structure of this program

Robyn Valentine

W2/D4 Lower body - In gym

Couldn’t do Trz bc my gym closed earlier than I thought but this still kicked my butt

W1/D4 Lower body - In gym

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