Name: Playbook - Natalie Bally - W4/D4 Lower body - In gm
Uploaded: 2021-07-11T12:52:12.922Z
Duration: 45 min
Description: W4/D4 Lower body - In gm

KILLER! I’ve always hated Bulgarian split squats but this week I could really feel how much stronger I’ve gotten over the past four weeks!!

Maggie

Durisiiimooo!!! 💣💣💣💥💥💥saludos desde Colombia

Ana Maria Albarracin Rodriguez

Nora

Hip Thrust  4 x 15 
Leg Extension  4 x 20 
Goblet Squat  3 x 15 
Bulgarian Split Squat- each leg  4 x 8 
Walking Lunges  3 x 20 
Iron Legs  2 x 10

-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

-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

-Stand holding a dumbbell by the end goblet style
-Lower into the bottom of a squat
-Stand up out of squat 
-Repeat

Goblet squat

-Start in front of a bench with one leg behind you elevated on the bench for stability 
-Lower yourself down into a split squat 
-Stand up 
-Repeat

*Work both legs

Bulgarian split squat    -each leg

-Perform forward walking lunges alternating legs back and forth

Walking lunges

-Stand  with your hands at our head
-Step back into a reverse lunge alternating both legs
-Perform  a bodyweight squat 
-Repeat sequence- 2 reverse lunges (each leg ) 1 squat

Iron legs

W4/D4 Lower body - In gm

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/D4 Lower body - In gm

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