Name: Playbook - Sara Garavuso - D3 Legs & Glutes
Uploaded: 2022-08-01T02:29:15.948Z
Duration: 60 min
Description: D3 Legs & Glutes

- as reps decrease weight increases 
- sumo stance 
- hips hinged back 
- shins vertical 
- hands placed on the inside of legs 
- chest up and lats down and engaged 
- neutral spine 
- Push through feet away from ground

Sumo Deadlift Pyramid

Elevate your self
I use a a bench for my body and a box for my feet. You can use whatever is the same height.
- complete a bridge thrust and squeeze your glutes at the top of the movement

Smith Machine Bridge Thrust

Elevate your self
I use a a bench for my body and a box for my feet. You can use whatever is the same height.
- place feet in a narrow stance a tad closer to your body
- complete a bridge thrust and squeeze your glutes at the top of the movement 
- these will feel more like quick pumps

Smith Machine Bridge Thrust (Narrow Stance)

Smith Machine Bridge Thrust Superset

Elevate heels with something like a plate
- feet stance inline with hips 
- hold a DB in a goblet position 
- engage lats and keep shoulders down

Heel Elevated Goblet Squat

Seated with band above knees 
- feet close together 
- push knees out and return

Seated Banded Hip Abduction

Superset A

- Start with a barbell in front rack position
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- keep a train track set up (feet inline with hips) do not walk on a tight rope
- 10R per leg

Barbell front rack walking lunges

- 10R per leg 
- hips are centered 
- neutral spine

Cable Kickback

- Quick pumps 
- Bottoms of feet opened toward each other 
- Hips tucked

DB Frog Pump

- Begin in a prone position with your legs off the bench
- Keeping your heels together and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Reverse frog hypers

Glute Finisher

D3 Legs & Glutes

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