Name: Playbook - Sara Garavuso - W2/D1 - Cycle 3 / Hamstrings & Glutes
Uploaded: 2023-01-03T02:44:19.495Z
Duration: 60 min
Description: W2/D1 - Cycle 3 / Hamstrings & Glutes

Brenda Canales

Holy cycle 3! PR 305 lbs for hip thrusts!!!!!!! Amazed at my progress!!!!!!

Sarah Miller

We are now moving out of the deload week and will follow reps as stated. Be sure to be referencing back to your weight log book and use the proper weight at each rep range.

- Pyramid sets which means as reps decrease weight will increase each set
- Last drop weight down and do 20 reps 
- 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

-Hip width apart
-Begin at the top
-Neutral spine
-Core tight 
-Hinge hips back while gliding bar down shins
-Keep neck in-line with spine
-Reverse movement back up

Barbell Romanian Deadlift

-Full range of motion to recruit some calf at the beginning of movement
-Drive hips into pad
-Don’t let hips raise to compensate for heavier weight
-Slow and controlled

Hamstring Leg Curl

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

DB Sumo 2-Pulse Squat

Set up: thick padding under knees, barbell with plates heavy enough to counter your weight, barbell pad to protect ankles 
- keep a neutral spine
- over the next few weeks main focus is work on how far you can lower body without dropping

Nordic Curl

-10R per leg
Weight at sides or barbell on back
-Step back keeping hips centered
-Core tight

Reverse Lunge

-Rounded upper back
-Chin tucked
-can start out with body weight or holding weight or resistance band around back and anchored on bottom of machine

DB Rounded Hyper Extension

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

DB Frog Pump

W2/D1 - Cycle 3 / Hamstrings & Glutes

Andrea

Kalee

Crystal

W1/D1 - Cycle 3 / Hamstrings & Glutes

Still my favorite way to start a day! Amazing content!

Fawn

W1/D2 - Cycle 3 / Upper Body

Amazing definitely had me dying but i loved the pain

Such an amazing app…. Deload week- can’t wait to push hard after this week!!!!

Leslie

W1/D3 - Cycle 3 / Lower Body

Demolished! It also destroyed my anxiety for the day, leaving me floating home! This app is worth every penny! I recommend it to everyone I know! Home or gym, you always have us covered!

It was a great upper body workout really felt the burn

W1/D4 - Cycle 3 / Upper Body

Finished week 1 cycle 3 strong af! It's wild to me that I used to want TINY quads but now my quads are growing like crazy and I couldn't be happier 🥺🥺🥺🖤🖤🖤

My ass fell off during the last set of pulses in the hip thrusts. I saw God.

Caitlynn

W1/D5 - Cycle 3 / Quads & Glutes

This was exactly what I needed to break up the anxiety of the day and feel better! Thanks for all you do on this app!

W2/D2 - Cycle 3 / Upper Body

W2/D3 - Cycle 3 / Lower Body

I’m feeling strong and going up in weight weekly! Thanks for this app! It’s priceless!

Schedules a little off for me, but still these workouts are so effective!

W2/D4 - Cycle 3 / Upper Body

Holy crap the hip thrust pulses, the pump is real today haha

Carlie

W2/D5 - Cycle 3 / Quads & Glutes

Kenzie

315 lbs PR for hip thrusts!!!!! Feeling so strong !!!!!

W3/D1 - Cycle 3 / Hamstrings & Glutes

Going up in weights every week and seeing results like never before! This app is worth every penny! Thanks for all you do! 💚

Gym was so busy couldn’t finish it all 🥵

Gulistan

Alexandra Athanasiadou

W3/D2 - Cycle 3 / Upper Body

PB 100kg on sumos for 4 reps and 130kg for 3 on hip thrusts 😊

Gillian

Oh my! My 🦵🏼🦵🏼are 💀. Love that feeling! Feeling the gains 💯

Chantal

Wow!!!!! Amazing leg day! 335 lb hip thrust PR!!!! Feeling strong and proud!!!!! Love that I can do the gym workout when I am home, and the home workouts when I am out
Camping!!!

W3/D3 - Cycle 3 / Lower Body

This circuit is still challenging thanks to progressive overload each week! I’m gaining momentum and gains! Thanks for all you do! This app is 🔥🔥

Feeling strong with week 3! 1 more lift for the week.

W3/D4 - Cycle 3 / Upper Body

Great leg day. Took me a little longer between sets with having a cold, but still got it done!!!!!!

W3/D5 - Cycle 3 / Quads & Glutes

Feeling strong beginning the 4th week! Increased weight for each lift!

W4/D1 - Cycle 3 / Hamstrings & Glutes

Hi! Great workouts as always. Have you ever done these workouts, or has anyone else ever tried doing these workouts in a complex and/or superset format to cut down on time a bit?

Megan

W4/D2 - Cycle 3 / Upper Body

350lbs for 3 reps of BB thrusts…. I’ll take it!

W4/D3 - Cycle 3 / Lower Body

Even on my monthly, I made it, and I feel better! Thanks for all you do!

Why does it take me 2+ hours in the gym on lower body days and 1 hour for upper body 😭

Seeing some great definition!!!! Loving it!!! 💪💪

W4/D4 - Cycle 3 / Upper Body

W4/D5 - Cycle 3 / Quads & Glutes

W5/D1 - Cycle 3 / Hamstrings & Glutes

Loving the progressive overload each and every week, and this week, I feel like I’ve finally started to crest into new fitness results! Thanks again for all you do (yes, I am so thankful)!

W5/D2 - Cycle 3 / Upper Body

W5/D3 - Cycle 3 / Lower Body

Back after it since being for a week. Happy to see I didn’t lose much progress

W5/D4 - Cycle 3 / Upper Body

I’m just coming off my cycle, so I was dead to start…I surprised myself and got through more than I thought! Even on my off weeks, I’m feeling and seeing improvement! Love this app!

W2/D1 - Cycle 3 / Hamstrings & Glutes

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