Name: Playbook - Sara Garavuso - D3 Lower Body - W5 / D3
Uploaded: 2023-09-24T19:46:29.638Z
Duration: 70 min
Description: D3 Lower Body - W5 / D3

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

Kalee

-Aim for 10reps 
-Hip width apart
-Begin at the top
-Neutral spine
-Core tight 
-Hinge hips back while gliding bar down shins
-Keep neck in-line with spine
-Reverse movement back up

Barbell Romanian Deadlift

- Increase weight from previous week
- Hips centered 
- Neutral stance 
- Slight forward lean
- Per leg

Bulgarian Split Squat

- Upping weight from previous week (last set decrease weight by 10lbs and go to failure)
-Full range of motion to recruit some calf at the beginning of movement
-Drive hips into pad
-Don’t let hips raise to compensate for heavier weight
-Slow and controlled

Hamstring Leg Curl

- Upping weight from previous week
-Sumo wide stance
-Hold DB between legs
-Neutral spine
-Keep tension

DB Sumo 2-Pulse Squat

- Up weight from previous week
-Elevated 2-4 inches
-Hips stay centered
-Core tight
-push through heel
- aim for 10R per leg at new weight

Elevated Reverse Lunge

- Increase weight (aim for 10-12R)
- Can substitute with 45 degree hyper machine
- Rounded upper back to target glutes/hamstrings

Rounded Hyperextension

-Bottoms of feet together
-Slight pelvis tuck 
-Quick pumps
-Squeeze glutes

DB Frog Pump

-Open hips and drive up
-Core tight
-12R per side

Hip Raise

- Neutral spine
- Core tight 
- Slight pelvis tuck and bending from the sternum 
- Squeeze glutes at the top
- Putting weight in planted foot
- 10R per leg

BW Single Leg Thrust

Leg Day Finisher (day 3)

D3 Lower Body - W5 / D3

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

Katie

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

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

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

Caitlynn

D1 Lower Body - W4 / 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

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

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.

D3 Lower Body - W5 / D3

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