Name: Playbook - Sara Garavuso - D5 Legs & Glutes
Uploaded: 2022-08-01T02:29:19.895Z
Duration: 60 min
Description: D5 Legs & Glutes

Legs and glutes working at moderate weight.

- 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

- Start with DB in each hand as opposed to the floor
- Slowly lower the weight 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

DB Romanian deadlifts

- using a smith machine (can use a barbell or DB instead)
- smith machine will help with stability 
- 10R per leg 
- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly to keep front shin more vertical 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Smith Machine Bulgarian Split Squat

Middle wide stance (just outside of hips) each rep complete two pulses and then directly change stance to high and narrow for 8 more reps

Pick a weight that allows you to complete 2 pulses with complete range of motion for 8R

Double Pulse Leg Press

High and narrow stance 
- Push through heels

High and Narrow Leg Press

Leg Press Superset

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

D5 Legs & Glutes

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