Name: Playbook - Sam Gwaz - W9/D1 - DELOAD lower
Uploaded: 2024-05-10T11:04:35.262Z
Duration: 40 min
Description: W9/D1 - DELOAD lower

DELOAD 
1. 5 min incline walk 
2. 3x10 dumbbell sumo squat
3. 4x6 barbell rdl * slow and controlled and lower weight than you would normally go for a barbell rdl
4. circuit: 10 min timer, as many rounds as you can WITHOUT going fast
- 5 hip thrust
- 10 glute bridges
- 5/5 step ups
- 20 seal jacks
5. cool down/stretch

Treadmill incline walk

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

hop your feet out like a jumping jack. instead of arms coming up overhead, they meet in front of you- clapping together

seal jack

circuit

hold each for 60 seconds:

standing quad stretch 
seated hamstring stretch
hurdlers stretch
child’s pose

LOWER BODY STRETCH

W9/D1 - DELOAD lower

Feels great to focus on my legs again! And I think
I can increase the weight! 😁

Mari

So excited to start this guide, loved this leg day ❤️

Katie

Sara Coop

W1/D1 - lower

Kayla

Anna

*very* new to running and this was perfect!

Morgan

W1/D2 - run & core (optional)

This was a great upper body set, I’m beat! Phew!

🙌🏽 great upper body workout. The last superset burns so good!

Evelyn

But who is gonna brush my hair now that my arms are toast?!

Rebecca Lawrence

W1/D3 - upper

So good! I have never been fond of running but enjoying weaving these cardio days in throughout the week while listening to the Eras Tour set list on repeat 🎤🎶

Crab walks were a bit awk lol but can’t wait to improve!!

Perfect! Just what I felt like doing today 👍

Nicole Loewen

W1/D4 - run & core (optional)

Wow, this killed me! But I feel great! 😊

Alexandra

Great work out! Gets your heart rate up, muscles burning and super sweaty!

Shalana Brinkman

W1/D5 - full body 🔥

Yet again another AMAZING lower body workout!! Can’t wait to officially sign up☺️

Erin

W2/D1 - lower

Christine

Tanika

W2/D2 - run & core (optional)

Nothing like delt Flys to make you feel humble

Jordan

I really didn’t think I was gonna make it through that last set but I did 🎉

W2/D3 - upper

W2/D4 - run & core (optional)

First workout back
After illness. Loved it and great to get back in the flow x

W2/D5 - full body 🔥

Killer workout for day 1 of 2024 🎉 happy new year girl!

All fun and games until that goblet squat finisher 😅

W3/D1 - lower

Izabella

So tough today. Really hot but loved it x

I need to switch it up and do core before run bc it was a struggle for me haha but I did it and I loved it!!

W3/D2 - run & core (optional)

Anna Kate Velasquez

Alex

Upper body is literally my favorite ❤️

W3/D3 - upper

I managed 25 minutes today and went uphill. Loved it x

W3/D4 - run & core (optional)

Damas93

W3/D5 - full body 🔥

Jelly legs! Those curtsy squats are the winner/hater of the day 😂

W4/D1 - lower

Love the core work. This was a tricky one x

harder than i thought! that first circuit 💀

W4/D2 - run & core (optional)

Omg brutal but loved it! Feeling so much stronger 💪🖤

W4/D3 - upper

W4/D4 - long run & core (optional)

This (thank goodness) went quick!! But 🫠

Tatiana

W4/D5 - full body 🔥

Not many exercises…but definetly still killer!

W5/D1 - lower

W5/D2 - run & core (optional)

Not sure I’ve ever been  that sweaty during upper body day lol

W5/D3 - upper

W5/D4 - run/walk (optional)

Happy I did this even though I didn’t feel like getting a work out in!

Melissa

W5/D5 - full body

6 weeks of hip thrusts and I still cry every time l. Even with an empty bar.

W9/D1 - DELOAD lower

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