Name: Playbook - Sara Garavuso - W3/D3 - Lower Body B
Uploaded: 2023-01-03T02:40:52.222Z
Duration: 70 min
Description: W3/D3 - Lower Body B

Brooke

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

Fawn

Caroline

Dayana

I hit 200lb on the leg press today for a new PR🙈 It feels so good!

Katie

Nikole

I’ve gradually gone up on my weights each week. This is something I haven’t been able to do in a long time. I hope you make more gym based workouts just like this program!

Rachel

Laid it all out.... 💦🦵🏼Love your program 🤙🏼

Chantal

Let's do this!  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. You got that baseline last week: now it's time to push harder each week and challenge yourself.

Aiming for 10R at the new weight from last week
-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

Upping that weight!
-Use either boxes/steppers/plates (anything equally high and stable)
-Sumo stance
-Toes pointed slightly out
-Key is full range of motion 
-Push through heels

DB or KB Elevated Sumo Squat

Up that weight from last week!
-Low to mid heigh foot placement
-Hip width apart
-Knees follow line of toes
-Do not lock knees
-Push through heels

Narrow Stance Leg Press

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

Leg Extension

-Weight at sides or barbell on back
-Push through heels
-Hips stay centered

Walking Lunges

We are using higher reps but that doesn't mean you shouldn't be challenging yourself with the weight. Keep that weight heavy, form in check and burn those glutes out!

Up that weight!
- 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

DB Hip Thrust

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

DB Frog Pump

Glute Burnout A

W3/D3 - Lower Body B

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 💪🏼

W1/D3 - Lower Body B

Christie

Ramona

Staysi

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

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

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

W3/D1 - Lower Body A

Cool to see improvement on the smaller muscle groups!

Princrss

W3/D2 - Upper Body A

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/D3 - Lower Body B

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