Name: Playbook - Sara Garavuso - W3/D1 - Lower Body A
Uploaded: 2023-01-03T02:40:52.192Z
Duration: 60 min
Description: W3/D1 - Lower Body A

Staysi

I can't believe that I'm still getting stronger everyday

Katie

Nikole

Good start to week 3. Feeling really strong!

Leslie

Wow!!!! Hit a PR today with BB hip thrusts!!! 215lbs!!!!! Love it!

Sarah Miller

I went so hard today. Amazed by how much stronger I already feel and the weight I was able to increase.

Caitlynn

Week 3 here we go!  Each week the goal is to use progressive overload and challenge yourself. It is important that each workout you track the weight used for each set.  Keep that journal close and take note of the exercises that call for adding more weight or have more reps at the same weight. Last week you pushed yourself. You are on a roll, no need to stop now Let's push more weight! Push harder each week and challenge yourself.

As reps decrease the weight being used should be increasing
Push yourself and add some more weight to that bar
-Wide sumo stance
-Shins vertical
-Tight core
-Neutral spine
-Push away from the floor through heels
-Shoulders and lats depressed down

Sumo Deadlift

As reps decrease the weight being used should be increasing
Push yourself and add some more weight to that bar
- Neutral spine
- Slight posterior tilt
- Bending from the sternum
- Squeeze glutes at top of movement
- Create 90 degree angle from ankle - knee - hip
- Chin tucked / straight forward

Barbell Hip Thrust

Lowering the rep range which means you want to increase the weight and work each set to failure!
-Neutral stance
-Hips centered and straight
-Core tight

Bulgarian Split Squat

Lowering the rep range which means you want to increase the weight and work each set to failure!
-Last set drop weight by 10% and rep out 15-18R
-Core tight
-Chest upright
-Knees follow the path along toes

DB Goblet Squat

Up the weight from the previous week
- Core tight 
- No arch in lower back
- Slight posterior tilt

Adductor Machine

- Do not alternate feet
- Keep weight/tension in planted foot
- Push through heel
- At the bottom no rocking backwards or using momentum

BW Box Step Up

W3/D1 - Lower Body A

Payton

Holy F.   My legs are screaming! 😩 Loved it!

Kendra B.

Maria

W1/D1 - Lower Body A

Elaine

Amazing workout my arms are shaking ✔️💙

Jessica

Bobbi Jo

W1/D2 - Upper Body A

Amazing! Time to add more weight 💪🏼

Brooke

W1/D3 - Lower Body B

Christie

Ramona

W1/D4 - Upper Body B

The reverse lunges killed me !! 
I hope if there was a place to track the weight we are lifting

Razane Adra

W1/D5 - Lower Body C

Shawna

Brandi

W2/D1 - Lower Body A

Bobbie

W2/D2 - Upper Body A

Another amazing workout closer to my goal everyday 😍💪🏼😩

Brenda Canales

W2/D3 - Lower Body B

If only it didn't take me so long to decide to give the app a go. Definitely best decide I could have make to get back at it!

Georgina

Great! Nice to be encouraged to up wt in front raises—it worked! Liked the amrap too showed how much heavier I could be going

Caroline

W2/D4 - Upper Body B

Modified this a bit bc I'm doing a needed deload, but dang I love these exercises.

Amy Yeary

Wish everyone else wasn’t doing legs today and I could have done barbell squats but it’s fine 🤣 still dying at the end of my workout!

Sam Jones

W2/D5 - Lower Body C

Cool to see improvement on the smaller muscle groups!

Fawn

Princrss

W3/D2 - Upper Body A

In just a few weeks, I’ve gained a few pounds of muscle! Loving this app so much!

W3/D3 - Lower Body B

Ambar

Hit 3 PRs today abs loving this circuit! This app is worth every penny! 🙌

W3/D4 - Upper Body B

I can feel myself getting stronger and it feels amazing! This is the first “program” I’ve stuck with in years

I had to drop the weight for my squats this week due to knee pain. I was frustrated that I did, but I'm glad in the end because it'll be better for me in the long run.

W3/D5 - Lower Body C

Marisol

I could barely walk out after this leg circuit! Best app out there!

W4/D1 - Lower Body A

AmazeBallz 🎯🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

I hit more PR’s in this circuit this week and it’s feeling so good!! I’m feeling accomplished and strong and the results are right behind that! Thanks for all you do! This app is worth every penny!

W4/D2 - Upper Body A

That glute burnout was the hardest part of the workout 😂

W4/D3 - Lower Body B

I was still sore when getting to the gym today, but after today’s circuit, I feel so much stronger! These weeks using this app are life changing!

It gets tougher each week, but it's so awesome to be able to push through the hard stuff and continue to grow stronger!

W3/D1 - Lower Body A

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