Name: Playbook - Sara Garavuso - Home - Lower Body - W4 / D4
Uploaded: 2023-01-03T02:43:56.552Z
Duration: 60 min
Description: Home - Lower Body - W4 / D4

Bulgarian split squats are soooo hard 😫😅🥵

Rebecca

-Sumo wide stance
-Hold DB between legs
-Neutral spine
-Keep tension

DB Sumo 2-Pulse Squat

- Can use a plate or DB (if using a DB or it won’t slide place weight on a small towel or paper plate 
- knee should be stable
- 12 per leg/direction

Adductor Floor Slide

Superset A

-12R per leg
- Hips centered 
- Lean slightly forward over leg 
- Core engaged
- Superset with the same leg (do the complete right side - full reps with weight then immediately drop the weight and continue with the body weight

DB Bulgarian Split Squat

- 12R per leg 
- Drop weight and complete a burn out using just body weight
- Do the same leg straight through

Body Weight Bulgarian Split Squat

Superset B

- Small band loop above knees
- Thrust and then abduct (open hips and push against resistance) 
- Neutral spine & bend from sternum

DB Hip Thrust with Banded Abduction

- Neutral stance (under hips) 
- Weight down by sides
- push through heels

Suitcase Squat to Calf Raise

Superset C

-10R per leg 
- Elevated 2-4 inches
-Hips stay centered
-Core tight
-push through heel

Elevated Reverse Lunge

- Begin with a RDL take one step laterally and turn toes out to perform a squat 
- one RDL/one squat = one rep 
- do four reps to the right and 4 reps to the left

KB or DB alternating RDL and Squat

Superset D

- Core tight
- No arch in lower back
- Hips stay straight and centered
- Pause and squeeze glutes at top of movement

Banded Kickback

Home - Lower Body - W4 / D4

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

Home - Lower Body - W4 / D1

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

Home - Lower Body - W4 / D4

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