Name: Playbook - Sara Garavuso - D5 Lower Body - W3 / D5
Uploaded: 2023-09-24T19:46:29.665Z
Duration: 70 min
Description: D5 Lower Body - W3 / D5

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

Katie

Hit a PB of 90kg on my sumos today 👍🏻

Gillian

- Upping weight from previous week
- Wide sumo stance 
- Neutral spine 
- Brace core 
- Bar glides up shins
- Sets 2-4 you should be using a weight that has you hitting 1-2 reps shy of failure

Sumo Deadlift

- Upping weight from previous week
- weight increases for reps set at 6
- Last set as many reps as possible to failure 
- 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

Barbell Hip Thrust Pyramid

- Upping weight from previous week
-Feet hip width apart
-Core tight & neutral spine
-Hinge hips back with a slight bend in the knee
-Reverse back

Barbell Goodmorning

- Upping weight from previous week
-10 reps then immediately drop weight by 10lbs for 10 more reps and then drop weight again for 10 more reps

- Core tight 
- No arch in lower back
- Slight posterior tilt

Abductor Machine

Abductor drop set

-Toes pointed straight
-Do not bounce 
-Slow and controlled with full stretch in both directions

Standing Calf Raise (Parallel)

-Toes pointed out (heels together)
-Do not bounce 
-Slow and controlled with full stretch in both directions

Standing Calf Raise (Toes Out)

Superset A

-Use a ankle strap (preferred) or handle
-Holding onto rack for support
-Keep hips centered / core tight
-Pause at the top and squeeze glutes

Cable Kickback

-Increase weight from previous weeks 
-Drop the weight by 10-15lbs and complete the second set

-Core tight
-Chest upright
-Knees follow the path along toes

DB Goblet Squat

Goblet Squat Drop Set

-Push away with DB in between feet for added resistance
-Squeeze glutes

DB Reverse Hyper

D5 Lower Body - W3 / D5

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

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

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

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.

D5 Lower Body - W3 / D5

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