Name: Playbook - Natalie Bally - W5/D1 Lower body - In gym
Uploaded: 2021-07-11T12:52:12.948Z
Duration: 45 min
Description: W5/D1 Lower body - In gym

Jordan

Hip Thrust  5 x 12
RDL  4 x 15
Reverse Lunge - total  3 x 20 
Cable Pull Through  4 x 20 
Banded Glute bridge  4 x 20 
Single led RDL  3 x 10 
Abductor  4 x 15

-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)

-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     -10 each leg

- 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)

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

Banded glute bridge

-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

W5/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

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

W5/D1 Lower body - In gym

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