Name: Playbook - Sara Garavuso - D1 Lower Body - W4 / D1
Uploaded: 2023-09-24T19:46:29.604Z
Duration: 70 min
Description: D1 Lower Body - W4 / D1

Crushing it today!!! Going up in weight and it feels so good😆😆

Katie

After being stuck in weight finally bumped up for squats and hip thrusts 🔥

Caitlynn

- Upping weight from previous week
- Pyramid sets which means as reps decrease weight will increase each set
- Last drop weight down and do 20 reps 
- Neutral spine / bending from the sternum and tucking pelvis under 
- Ankle to knee to hip should create a 90 degree angle
- Chin tucked / glance is forward
- Up the weight from previous week

Barbell Hip Thrust Pyramid

- last set as many reps as possible 
- Feet just outside shoulder width
- Core is right and engaged
- Keeping a neutral spine / no arch in lower back 
- Pushing knees out and pushing through heels

Barbell Back Squats

- last set as many reps as possible
-Low to mid heigh foot placement
-Hip width apart
-Knees follow line of toes
-Do not lock knees
-Push through heels

Narrow Stance Leg Press

- Hips are centered 
- Core is tight and engaged
- 10R per leg (20 total)

Barbell Walking Lunges

- last set drop weight by 10lbs as many reps as possible
-Keep glutes down on seat
-Raise legs without using momentum 
-Pause at top

Leg Extension

- Upping weight from previous week
- Neutral straight spine
- Pause with each rep
- Slow and controlled 
- Core tight and engaged

Seated Adduction (inner thigh)

- Can hold DB in goblet hold or a small barbell on back 
- Drive up through heel
- per leg

Step Up into Curtsy Lunge

D1 Lower Body - W4 / D1

I love that there is a mix of leg exercises in this workout!

Kimberly

Andrea

D1 Lower Body - W1 / D1

This is my absolute fav lower body workout ❤️‍🔥

Georgia

Loved adding weight this week! Could barely walk outta the gym 😅

Definitely getting stronger, and it feels so good🙌

D1 Lower Body - W2 / D1

Loved all the reps to failure, showed me how much more I could be lifting!

Caroline

Almost couldn't walk down the stairs☠😆 ...but I did get some PRs today!!!

D1 Lower Body - W3 / D1

I hit my max on squats, hip thrusts, leg press AND leg extension today 😭😍

Carlie

Feeling so much stronger! Even at the end but man it’s a killer

PR 295 lbs for hip thrusts!!!!!! Love
This app!

Sarah Miller

D1 Lower Body - W5 / D1

Those lateral raises 😮‍💨😮‍💨

Brooke

That drop set - why do you hate meeeee 💪🏽🔥

Natalie

Lori

D2 Upper Body - W1 / D2

Loved it! I will be sore tomorrow! Just wanted I needed this afternoon!

Lauren

My shoulders are always so dead after Upper body day😅😅

Better and better each week! Love the feeling !!!!!

D2 Upper Body - W2 / D2

Revisiting this circuit and moving up in weight murdered me today! It’s the exact challenge I needed to start my day!

Fawn

My arms feel like jello, but in a good way, iykyk

Kalee

D2 Upper Body - W3 / D2

Today was one of the really hard days... but I'm proud I still finished!

D2 Upper Body - W4 / D2

I accidentally skipped a day and did this one😂

D2 Upper Body - W5 / D2

I think hip thrusts should be added to the workout

Julia

If you're looking for a workout that makes you feel like you can't walk right after, it's this one😅☠

D3 Lower Body - W1 / D3

I love that all the workouts are right around an hour!

Definitely a lot tougher this week, but a great challenge!

Gulistan

D3 Lower Body - W2 / D3

Those rounded hyper extensions always leave me smoked!

This is by far my hardest workout day of the week☠

Brenda Canales

D3 Lower Body - W3 / D3

By far my hardest day. I'm glad I came, but it was tough.

D3 Lower Body - W4 / D3

My legs are j e l l o. Noticed stretch marks on my glutes today so my little cakes are starting to grow! 🎂

D3 Lower Body - W5 / D3

Absolutely demolished but feeling so strong! Each week, I feel I’m gaining traction with every rep! Thanks for this app and all you do!

Pushed me outside of my comfort zone with the cable machine. Thank you!

Sage

This workout felt great today! I'm looking forward to doing it again next week and growing!

D4 Upper Body - W1 / D4

Sam Jones

Working out for me always has so many highs and lows, but I'm proud of myself for showing up despite the lows.

D4 Upper Body - W2 / D4

Chantal

D4 Upper Body - W3 / D4

Today was a much better mental day! I even went up a fee lbs on some lifts😊

D4 Upper Body - W4 / D4

Only one workout left till I complete this cycle!!!

D4 Upper Body - W5 / D4

Rachel

I’m loving these workouts. It’s nice to have a set plan and something new each workout.

Squat drop set wording was a little confusing but otherwise so good!!!

Danielle

D5 Lower Body - W1 / D5

Feeling so strong and capable today👌💯

Wow! Highest calorie burn ever!!!! PR of 200 for sumo deadlifts and 275 for hip thrusts! I am dead!!

D5 Lower Body - W2 / D5

Can't believe I'm done with week 3!!! Over half way through this cycle!

Hit a PB of 90kg on my sumos today 👍🏻

Gillian

D5 Lower Body - W3 / D5

I literally said MF so many times during this workout 😂😂😂

Normally I would fee a jiggle in my glutes after the workout, but I don’t anymore. I did up the weights like indicated in the workout.

D1 Lower Body - W4 / D1

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