Name: Playbook - Sara Garavuso - W3/D5 - Lower Body C
Uploaded: 2023-01-03T02:40:52.264Z
Duration: 70 min
Description: W3/D5 - Lower Body C

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

Brooke

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.

Katie

It's the last day in this week!  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.

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

Working to up the rep range!
-Neutral spine with no lower back arch 
-Slight pelvis tuck
-Tight core 
-Full range of motion
-Push through heels
-Push knees out and keep in line with toes

Barbell Back Squats

-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

-Weight at sides or barbell on back
-Step back keeping hips centered
-Core tight

Reverse Lunge

Up the weight!
-Feet placed wide and toes turned out
-Keep chin tucked 
-Rounded upper back 
-Weight tucked up

DB Rounded Hyper Extension

Up the weight!
- Core tight 
- No arch in lower back
- Slight posterior tilt

Abductor Machine

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 drop set

W3/D5 - Lower Body C

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

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

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

Nikole

W3/D1 - Lower Body A

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

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/D5 - Lower Body C

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