Name: Playbook - Sara Garavuso - D1 Legs & Glutes
Uploaded: 2022-08-01T02:29:11.379Z
Duration: 60 min
Description: D1 Legs & Glutes

Amazing start! I can't wait to see the gains at the end of the program 💪🏽

Natalie

Day one! Let’s start with crushing legs

- HEAVY weight: reps are prescribed as 10/5/3/3 which means you should be challenged at each set. You should be hitting failure at the 5/3/3 sets
- 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
- pyramid: each set as the reps decrease, the weight increases

Barbell hip thrust pyramid

- Begin with bar positioned on your upper back
- Take minimal steps back and place feet just outside hip width 
- Brace your core 
- Reach parallel and push through your feet to come back up
- 10R for this week (reps will decrease next week to allow you to go heavier and push yourself)

Barbell back squat

- Using the smith machine prep in position with the bar on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Complete one side completely
- 10R per side

Smith Machine reverse lunges

- Drive hips into pad (do not let hips raise off pad) 
- full range of motion

Hamstring Leg Curl

With each rep complete a pause and hold for 3 seconds

Seated Adduction with 3 Second Pause

- 8R per leg
Barbell on back 
- box in front of you at a height that is challenging but does not require you to push off of the back leg 
- place working leg on box
- push through working foot (on box) and lower back down with control 
- do no use momentum or alternate legs 
- keep tension and weight pushing through working leg

Barbell Box Step Up

- 10R per leg 
- Lay sideways on a bench or any surface to elevate the body. 
- place top working leg slightly behind and below body 
- raise leg and return

D1 Legs & Glutes

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