Name: Playbook - Sara Garavuso - FC : W4/D2 : Glutes / Hamstrings
Uploaded: 2023-01-03T02:45:10.295Z
Duration: 60 min
Description: FC : W4/D2 : Glutes / Hamstrings

Welcome to the fourth week of the Fit for Fall Challenge (Cycle 4). As we work through the next 5 weeks you should be increasing weight, reps, and sets. The extra reps and sets will be indicated in the workouts. You should be tracking your weights for each movement/workout so you can progress through out the program. If you feel you can push pass the reps indicated - be sure to increase your weights! That is indication that you can increase weight. Don't be afraid to lift heavy and push yourself!

- INCREASE WEIGHT 
- as reps decrease - weight increases
- pick a bench height that works for you to create a table top 
- create a 90 degree angle from hip to knee to ankle 
- chin tucked and looking forward 
- neutral spine

Barbell Hip Thrust

INCREASE WEIGHT
- can place plates under feet for increased range of motion 
- push hips slightly back and lean slightly forward to engaged Glutes

DB Squat

- Drive hips into pad (do not let hips raise off pad) 
- full range of motion

Hamstring Leg Curl

INCREASE WEIGHT
-12R per leg
-Weight at sides or barbell on back
-Step back keeping hips centered
-Core tight

Reverse Lunge

INCREASE WEIGHT
- Core engaged (do not create a lower back arch / keep spine neutral)

Hip Abduction

INCREASE WEIGHT
- 10R per leg
- Bent over holding cable stack 
- hips are centered 
- You can stand on plate for some extra height so you can keep working leg more straight 
- pause and squeeze Glutes

Cable Glute Kick Back

- Using a resistance back or holding a DB for added resistance 
- Chin tucked and upper back rounded

Rounded Hyper

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

DB Frog Pump

FC : W4/D2 : Glutes / Hamstrings

Lauren Rae

Esperanza

Sara

FC : W1/D1 : Back/Ham/Glutes

Elaine

Carlie

Hannah Boucher

FC : W1/D2 : Shoulders/Chest/Triceps

Omg girlllll....this workout killed me today. But holy moly it was a goodun 🤗🤗🤗

Victoria

Shawna

FC : W1/D3 : Foundation 1

Demolished in the best possible way! Hubby and I could barely walk to the car afterwards! The mark of a good leg day!

Fawn

Absolutely demolished! The quad and booty pump is just an added bonus! Awesome sets! 🙌🔥

FC : W1/D4 : Quads / Glutes

Samantha

Your workouts feel so great! They’re not too exhausting but they also feel effective

JENA STOCKSDALE

FC : W1/D5 : Back/Biceps

Leslie

Great start to week 2! Those KB marches were harder than I expected lol

Brooklyn

FC : W2/D1 : Foundation 2

The perfect workout after getting back to gym after a month break ❤️

Monika

I haven’t pushed myself that hard in awhile, I felt strong again!

My legs and booty have come back to life after my break from the gym in just 2 weeks! This fall package is amazing!

FC : W2/D2 : Glutes / Hamstrings

It was great!!! Is there any way to put a comment on what muscle group we should focus on for each set? This may be a big ask but I just thought I’d throw it out there. Thanks!!

Renee

Rested yesterday felt much better today! Had such a good lift

Awesome! Can you explain compound movements more in depth. I struggle with exercises like the Arnold press. How much emphasis should I put on the movement when lowering and twisting the weights in? I feel like my chest kinda gets in the way.

Andrea Hinojosa

FC : W2/D3 : Shoulders/Chest/Triceps

That was such an amazing and challenging circuit, I could barely lift my water afterwards! Love this app!

Great lift today! Off schedule from where I wanted to be. But I’m feeling better and stronger!!

FC : W2/D4 : Back/Biceps

Working with Gonstead chiropractors and doing these kinds of leg days are starting to not only strengthen my body, but allowing my body to truly heal and be it’s best! Thanks for all you do with this app! It’s life changing!

Feeling great after that intense lift! Week 2 complete!

FC : W2/D5 : Quads / Glutes

Courtney

Increased weight on all lifts! Feeling good!

FC : W3/D1 : Foundation 1

FC : W3/D2 : Back/Ham/Glutes

I’m starting to see the results, and it has me addicted! Love your circuits! Perfect for these freezing cold days!

FC : W3/D3 : Shoulders/Chest/Triceps

Skipped the lateral raises. Shoulder are so sore from yesterday!!! Love these foundation days!!

FC : W3/D4 : Foundation 2

The quad pump and overall sensations after this circuit was crazy in the best possible way! Best app around!

FC : W3/D5 : Quads / Glutes

Feeling like I pushed a bus home! The true sign of a successful upper body day! Thanks for all you do on this app!

FC : W4/D1 : Back/Biceps

Demolished!! The definition I’m seeing right now is worth so much more than just this app costs! You’re truly incredible! Recommend this app 10/10 times!

Jasmine MM 🐻

Out of order this week but getting all my lifts in and feeling super strong

FC : W4/D3 : Shoulders/Chest/Triceps

FC : W4/D4 : Foundation 1

Roasted just in time for the weekend! Thanks for this app! It’s priceless!

Still going strong and feeling even stronger!!!

FC : W4/D5 : Quads / Glutes

Didn’t feel like lifting today, probably not my best lift, but I got it done.

Kalee

FC : W5/D1 : Back/Biceps

FC : W5/D2 : Foundation 2

Always a good leg day!! Quads are definitely bigger!

FC : W5/D3 : Quads / Glutes

You know it’s a great circuit when you can hardly lift your arms to drink after the set! Excellent circuit, and amazing program on this app!

FC : W5/D4 : Shoulders/Chest/Triceps

FC : W5/D5 : Back/Ham/Glutes

FC : W6/D1 : Foundation 1

FC : W6/D2 : Quads / Glutes

Seeing Progression every week and loving it!

Wasn’t as heavy as usual. Pushed through anyways

FC : W6/D3 : Back/Biceps

This week, I’ve been feeling the progressive overload, and feeling stronger and stronger every week! Again, this app is priceless!

Almost finished with the program. Had a few days off but this was perfect

FC : W6/D4 : Glutes / Hamstrings

I thought I would get tired of the circuits, but with the progressive overload each week, I’m making a challenge for myself; me vs me and it’s been amazing! Thanks for this content!

Finished the six week challenge a few days late but finished. Loved this program. It makes it easier knowing what I’m doing everyday.

FC : W4/D2 : Glutes / Hamstrings

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