Name: Playbook - Sara Garavuso - W2/D2 Glutes & Hamstrings
Uploaded: 2023-01-03T02:41:55.037Z
Duration: 70 min
Description: W2/D2 Glutes & Hamstrings

Deneiva

Ronda

Leslie

Only one week in and my husband has commented on how plump my butt is after these sessions 😍

Sarah

Kimberley

Demolished in the best possible way! The booty pump afterward was worth all the effort!

Fawn

Amy Yeary

It was a good work out but it was hard doing the single RDL and i tried to switch the hack squat with a barbell good morning i hope i did it right ! And the kick back was a bit confusing i didnt know the exact form ! 😥

Razane Adra

Disco100

Angie

Here we are at week 2 of The Cut. Our goal this week is to challenge our selves with weight.  You will continue to have two cardio sessions that are 20 minutes each. We are aiming to increase those steps.

It's also key to remember that nutrition plays a vital role! - Please read through the program description for more info. For Week 1-4: 8,000-10,000 steps a day should be a goal. Utilizing the cardio weeks of LISS will help increase those steps.

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

Hamstring Leg Curl

- 10R per leg
- hips centered
- core engaged 
- hinge back

Single Leg DL

- 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

- Can substitute with traditional barbell good morning
- This is a great alternative if you feel traditional barbell good mornings in your lower back
- Neutral spine and keep a straight line in neck
- Core engaged

Hack Squat - Good Morning

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Can lead forward as long as you control movement with a neutral spine

Abductor machine

- 10R per side
- cable machine anchored low
- stand more upright then a regular kick back 
- as you kick back : kick slightly to the back/side with foot turned out away from body 
- pause and return back to starting position

Angled Kickback

W2/D2 Glutes & Hamstrings

Ramona

So happy to be back on this workout program! Today felt gooooood!

Lauren

W1/D1 Posterior Chain

I died after 10 minutes level 8 and stopped i hope thats fine 🥹

W1/D2 Cardio Week 1

Just what I needed to kick off the week. Let’s get it 🙌🏻🔥

Alexandra Littlefield

I loveeee this compared to the whole Upper body workouts in the “gym based” workouts!

Brooke

W1/D2 Shoulders, Chest, Triceps

This workout has me feeling so strong and confident🔥💪

Katie

Great workout and it forced me to do new movements and things I wasn't comfortable with (pullups). Love this program!

This is a new split for me and day 3 I am liking it! Feeling strong and a good amount of DOMS👏

W1/D3 Foundation 1

Martina

W1/D4 Quads & Glutes

Work out 💪 was amazing 
Thank you 😊

Esperanza

Jessica

W1/D5 Back & Biceps

W1/D5 Cardio Week 1

Karen

I noticed a big improvement from my sumo deadlifts last week to this week!! Love this programming - easy to move around in the gym and get a great workout in

W2/D2 Glutes & Hamstrings

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