Name: Playbook - Sara Garavuso - W4/D4 Quads & Glutes
Uploaded: 2023-01-03T02:41:55.144Z
Duration: 70 min
Description: W4/D4 Quads & Glutes

Crawling back to the car counts as demolished, right? Haha love this app!

Fawn

I didn't feel like working out, but I told myself to suck it up. So glad I did! This wad tough but worth it!

Amy Yeary

Here we are at the 4th week of "The Cut" program. In this stage you should be still be utilizing progressive overload ( week after week pushing to increase weight, reps, sets or decreasing rest time). Week 6 will be a deload week so you are pushing 100% for the next few weeks.

This week we are increasing cardio to 3 times a week at 15 minutes. One being another HIIT challenge (Stair master intervals). 

You should still be eating in a calorie deficit. It is important to remember physical activity and nutrition are equally vital. In order to see changes you have to be giving each your attention.

-INCREASE THE WEIGHT (reps decreased so you need to increase the weight)
Using smith machine : 
- place safety pins/bars so when you are at the bottom of the squat you will be at 90 degrees
- begin with feet slightly outside of hip width and toes pointed out
- as you squat down get to 90 degrees so bar rests on safety pins for a moment 
- with glutes push through your heels and drive yourself up

Smith Machine Pin Squat

REPS REMAIN THE SAME:INCREASE THE WEIGHT
- Pick a bench height that allows you to create a table top position at the top of movement 
- neutral spine with a slight pelvis tuck 
- as you thrust up squeeze Glutes at the top and create a 90 degree angle from hip to knee to ankle
- as the reps decrease, the weight increases 
- you should be challenged and 1-2R shy of hitting failure

Barbell Hip Thrust pyramid

INCREASE THE WEIGHT :you should be hitting failure by the last rep
- 10R per leg 
- Use DBs or a barbell on back 
- follow the track of each leg

Walking Lunges

INCREASE THE WEIGHT
- 10R per side 
- Hips centered 
- Push through heel
- Hinge hips slightly back with a slight forward lean.

Bulgarian Split Squat

With each rep complete a pause and hold for 3 seconds

Seated Adduction with 3 Second Pause

- 35 seconds per side 
- Band right above knees

Banded Standing Kickback

Superset A

Increase the weight
- 10R per leg
- Start with a dumbbell in one hand
- I like to place a bench or box against a smith machine (to use bar for stabilization) or near a wall 
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Complete one side then switch sides 
- Don’t use bar or wall to push against for assistance only use for balance

Dumbbell box step ups

W4/D4 Quads & Glutes

Ramona

So happy to be back on this workout program! Today felt gooooood!

Lauren

Disco100

W1/D1 Posterior Chain

I died after 10 minutes level 8 and stopped i hope thats fine 🥹

Razane Adra

W1/D2 Cardio Week 1

Just what I needed to kick off the week. Let’s get it 🙌🏻🔥

Alexandra Littlefield

I loveeee this compared to the whole Upper body workouts in the “gym based” workouts!

Brooke

W1/D2 Shoulders, Chest, Triceps

This workout has me feeling so strong and confident🔥💪

Katie

Great workout and it forced me to do new movements and things I wasn't comfortable with (pullups). Love this program!

Sarah

This is a new split for me and day 3 I am liking it! Feeling strong and a good amount of DOMS👏

W1/D3 Foundation 1

Martina

Leslie

W1/D4 Quads & Glutes

Work out 💪 was amazing 
Thank you 😊

Esperanza

Jessica

W1/D5 Back & Biceps

W1/D5 Cardio Week 1

Karen

I noticed a big improvement from my sumo deadlifts last week to this week!! Love this programming - easy to move around in the gym and get a great workout in

W4/D4 Quads & Glutes

Community

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