Name: Playbook - Sara Garavuso - W3/D1 - Cycle 3 / Hamstrings & Glutes
Uploaded: 2023-01-03T02:44:19.520Z
Duration: 60 min
Description: W3/D1 - Cycle 3 / Hamstrings & Glutes

Kenzie

Leslie

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

Sarah Miller

Week 3-6 our goal is to start progressing within each movement. You can increase weight, increase reps, take shorter rest periods, add in an extra set or include pulses and pauses. I will give guidance in the description but also listen to your body and make adjustments as you need.

Increase weight from previous week
- 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

-12R 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

W3/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!!!!

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

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

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!

W3/D1 - Cycle 3 / Hamstrings & Glutes

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