Name: Playbook - Natalie Bally - W4/D1 Lower body - In gym
Uploaded: 2021-07-11T12:52:12.894Z
Duration: 45 min
Description: W4/D1 Lower body - In gym

The first exercise (deadlifts) says 12-12-12-21. I’m assuming it’s supposed to be 12 like the others. Just wanted to let you know.

Mackenzie

Nora

Conventional Deadlift  4 x 12
Lateral Step Up - each leg  3 x 12
Walking Lunges  4 x 12
Hamstring Curl  4 x 20 
Banded Glute Bridge  4 x 15 
Single Leg Rdl  3 x 12
Cable Pull Throughs  3 x 20

-Stand with your feet just inside shoulder width with a barbell in hand
-Hinge at the waist and knees lowering the bar to the ground above the center of your feet ( Keep your back straight)
-Stand up to full extension
-Repeat

Conventional deadlift

-Stand with one foot on the ground and the other on a bench  next to you
-Holding a weight in ht outside hand step up until fully up on the bench
-Lower back to the ground
-Repeat

Lateral step up

-Perform forward walking lunges alternating legs back and forth

Walking lunges

-Lay face down on a hamstring curl machine adjusted to fit you
-Curl your legs activating your hamstrings
-Lower the weight back to the starting position slow and controlled 
-Repeat

Hamstring curls

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

Banded glute bridge

-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)

- 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)

W4/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?

Emily

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

W4/D1 Lower body - In gym

Community

More workouts from Natalie Bally