Name: Playbook - Sara Garavuso - W4/D3 - Lower Body B
Uploaded: 2023-01-03T02:40:52.313Z
Duration: 70 min
Description: W4/D3 - Lower Body B

That glute burnout was the hardest part of the workout 😂

Brooke

Maria

Caroline

Oh man that glute burnout at the end… my 🍑 is 🔥 Love it!!!

Chantal

We meet again! Only two more weeks in this program!  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. TIME TO PUT IN THAT WORK!

-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

-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

-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

Up the weight!
-Keep glutes down on seat
-Raise legs without using momentum 
-Pause at top

Leg Extension

Up the weight!
-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!

- 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

W4/D3 - Lower Body B

Payton

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

Kendra B.

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

Katie

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

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

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!

W4/D3 - Lower Body B

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