Name: Playbook - Sara Garavuso - Home - Lower Body - W4 / D1
Uploaded: 2023-01-03T02:43:56.541Z
Duration: 60 min
Description: Home - Lower Body - W4 / D1

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

DB Goblet Squat

- Position band low around calf to knee height 
- Spine is neutral and straight 
- Pull through and tighten glutes
- as we progress through the weeks you can increase reps and/or use a heavier resistance band

Band Pull Through

Superset A

-Neutral straight spine
-No lower back arch
-Hip width apart
-Shoulders down and back 
-Hinge hips back with slight bend in knee
-Glide DBs down and along shins
-Reverse back up

DB Romanian Deadlift

-Slightly tucked pelvis
-Neutral spine
-Push through heels
-Squeeze glutes at top

DB Floor Bridge Thrust

Superset B

-Laying prone on floor or on bench
-Mimic hamstring curl machine
-Press hips down

DB Hamstring Curl

- 10R per leg 
-Weight at sides or barbell on back
-Push through heels
-Hips stay centered
- If not enough space can substitute with stationary forward lunges

Walking Lunges

Superset C

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

DB Frog Pump

- 15R per leg 
- Use a bench, chair or stepper to create support under torso
- keep hips centered
- throughout weeks you can increase weight and or reps

DB Donkey Kick Back

Superset D

Home - Lower Body - W4 / D1

April Simmons

JENNIFER

After a week off, a killer to come back to!

Kate

Home - Lower Body - W1 / D1

Maria

It was fantastic, I'm sweating my bum off and my arms are SWOLE!

Home - Upper Body - W1 / D2

Nathalie

Enjoy that these lifts are quick with supersets when I don’t have a lot of time.

Leslie

🔥🔥 Full body- that last super set was 🥵

Courtney

Home - Full Body - W1 / D3

Pro tip- save “death by Bulgarian Splits” for last 🔥🥵👏🏻👏🏻 great 🏋️‍♀️

Home - Lower Body - W1 / D4

After a long break these workouts are killer🔥

Chantelle

Home - Upper Body - W1 / D5

Home - Lower Body - W2 / D1

Feeling so strong in this program! 💪🏻💪🏻

Home - Upper Body - W2 / D2

Home - Full Body - W2 / D3

Not feeling my best so I didn’t lift as heavy as usual but loved still moving

Emily

Home - Lower Body - W2 / D4

Home - Upper Body - W2 / D5

Krista Powell

After a break for a bit this one felt so good 👌

Home - Lower Body - W3 / D1

Home - Upper Body - W3 / D2

Home - Full Body - W3 / D3

Home - Lower Body - W3 / D4

Home - Upper Body - W3 / D5

The 4th set this week is tough!…(but good)

Rebecca

Home - Upper Body - W4 / D2

Home - Full Body - W4 / D3

Bulgarian split squats are soooo hard 😫😅🥵

Home - Lower Body - W4 / D1

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