Name: Playbook - Sara Garavuso - W2/D3 - Cycle 3 / Lower Body
Uploaded: 2023-01-03T02:44:19.504Z
Duration: 60 min
Description: W2/D3 - Cycle 3 / Lower Body

Leslie

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.

- Wide sumo stance 
- Neutral spine 
- Brace core 
- Bar glides up shins
- Sets 2-4 you should be using a weight that has you hitting 1-2 reps shy of failure

Sumo Deadlift

- 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 (Heavy)

- 8R per side 
- Hips centered 
- Push through heel

Bulgarian Split Squat

Last set- time to push hard! 
-10 reps then immediately drop weight by 10lbs for 10 more reps and then drop weight again for 10 more reps

- Core tight 
- No arch in lower back
- Slight posterior tilt

Abductor Machine

Abductor drop set

-Use a ankle strap (preferred) or handle
-Holding onto rack for support
-Keep hips centered / core tight
-Pause at the top and squeeze glutes

Cable Kickback

-Position cable low (or up to below hips)
-Keep a neutral spine 
-Hinge/allow cable to pull through legs 
-Push hips forward and squeeze glutes

Cable Pull Through

-Toes pointed straight
-Do not bounce 
-Slow and controlled with full stretch in both directions

Standing Calf Raise (Parallel)

-Keep glutes down on seat
-Raise legs without using momentum 
-Pause at top

Leg Extension

W2/D3 - Cycle 3 / Lower Body

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!!!!

Sarah Miller

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

Brenda Canales

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

W2/D1 - Cycle 3 / Hamstrings & 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

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/D3 - Cycle 3 / Lower Body

Community

More workouts from Sara Garavuso