Name: Playbook - Sara Garavuso - W5/D4 Quads & Glutes
Uploaded: 2023-01-03T02:41:55.184Z
Duration: 70 min
Description: W5/D4 Quads & Glutes

First gym workout myself! I came at lunchtime. Rookie mistake. But I didn't bail! And... I can go a lot heavier on many things than I thought. 🤣

Amy Yeary

Loved this workout! Went up to 35lbs in Bulgarian split squats. Feeling stronger.

Lauren Richards

Here we are at week 5 of The Cut. Our goal this week is to challenge our selves with weight.  You will continue to have three cardio sessions that are 20 minutes each. We are aiming to increase those steps.

It's also key to remember that nutrition plays a vital role! - Please read through the program description for more info. For Week 5-8: 10,000-12,000  steps a day should be a goal. Utilizing the cardio weeks of LISS will help increase those steps.

-INCREASE THE WEIGHT (or you can increase reps to 10)
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

-Increase the weight
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

W5/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

W5/D4 Quads & Glutes

Community

More workouts from Sara Garavuso