Name: Playbook - Sara Garavuso - W4/D3 - Cycle 3 / Lower Body
Uploaded: 2023-01-03T02:44:19.556Z
Duration: 60 min
Description: W4/D3 - Cycle 3 / Lower Body

Carlie

350lbs for 3 reps of BB thrusts…. I’ll take it!

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
- 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

- 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 (Heavy)

- 12R 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

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

Abductor Machine

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

Abductor drop set

- Increase weight from previous week
-10R per leg
-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

- Increase weight from previous week
-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

- Increase weight from previous week
-Toes pointed straight
-Do not bounce 
-Slow and controlled with full stretch in both directions

Standing Calf Raise (Parallel)

-Increase weight from previous week
-Keep glutes down on seat
-Raise legs without using momentum 
-Pause at top

Leg Extension

W4/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!!!!

Leslie

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

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

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!

W4/D3 - Cycle 3 / Lower Body

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