Name: Playbook - Natalie Bally - W3/D1 Lower body - In gym
Uploaded: 2021-07-11T12:52:12.879Z
Duration: 45 min
Description: W3/D1 Lower body - In gym

You put abductor instead of adductor I think

Sydney

great! Could you provide variations of some exercises (like when we can’t do pull throughs)

Emily

Ry Wood

Dena Gueorguiev

I couldn’t exactly figure out cable pull-throughs from your directions. I didn’t know how far away to stand from the machine and just felt like I wasn’t doing it right 😖

Samantha

Paige Mowery

Hip Thrust  3 x 15 
RDL  4 x 12
Step Up - each leg  4 x 8 
Reverse Lunge - each leg   4 x 10 
Cable Pull Through  4 x 15 
Abductor  4 x 20 
Banded Glute Bridge  3 x 25

-Sit with a barbell across your lap and with your upper back on the edge of a bench
-Raise your hips up off the ground performing hip thrusts
-Repeat

Hip thrusts

-Stand with a narrow stance and a barbell in hand
-Hinge at the waist lowering the barbell above your feet activating your hamstrings
- Unhinge and stand back up
-Repeat

RDL (Romanian deadlift)

-Stand with one foot up on a bench and a weight in your hand
-Step up onto the bench with both legs 
-Lower back down to the starting position
-Repeat

Step up    - each leg

-Start with feet together and a dumbbell in each hand
-Step back into a reverse lunge
-Step up and back to the starting position
-Repeat

Reverse lunge

- Grab a rope between your legs and behind you hinged at the waist with slightly bent knees
-Hold the rope with your hand and stand to upright pulling the rope trough the front
-Reverse the hinge and repeat

Cable pull through (gym)

-Sit in a an abductor machine adjusted to your fit 
-Press your legs apart squeezing your glutes
-Release slowly back to the starting position 
-Repeat

Abductor

Lay on the ground and perform a glute bridge with a band around your legs above the knee

Banded glute bridge

W3/D1 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

Tina

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

Tori

W1/D4 Lower body - In gym

Jordan

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

W3/D1 Lower body - In gym

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