Name: Playbook - Sarah Brock - Legs/ glute focused 9/16
Uploaded: 2023-09-11T00:14:56.251Z
Duration: 65 min
Description: Legs/ glute focused 9/16

. Glute bridge 10 min. X 6 reps 
EMOM (every minute on the minute) 
For 10 minutes, every minute on the minute complete 6 reps.

2. Heel elevated KB/DB sumo squat (Front rack position) 
4 x 10

3. Bulgarian split squat leaning forward
4 x 10 

4. Superset
-KB/DB 3/4 rep SLDL 4 x 10
-DB walking Lunge 4 x 20 steps

5. Superset
-Cable kickbacks 4 x 15
-Cable straight leg kickback 4 x 10

Glute bridge 10 min. X 6 reps 
EMOM (every minute on the minute) 
For 10 minutes, every minute on the minute complete 6 reps.

- Lay on the floor with your legs bent and barbell over you hips
-Extend the hips hard and drive the bar in to the legs pushing through your heels
-Pause and squeeze your glutes 
- Lower back to starting position

Barbell glute bridge

Glute bridge EMOM

-Elevated heels in a sumo stance
-With two kettlebells in the front rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Kettlebell front rack squats

Heel elevated KB front squat

- Start with your back foot on top of an elevated surface and a dumbbell in each hand
- Slightly hinge your upper body forward
- Lower down pushing your hips back slightly
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up - Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat - leaning forward

-KB/DB 3/4 rep SLDL 4 x 10
-DB walking Lunge 4 x 20 steps

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up 3/4 of the way then lower back down.

Dumbbell RDL- 3/4 reps

- Start with dumbbells in hands
- Keeping a neutral spine, hinge forward from the waist, then Step forward with the first leg lowering Dumbbells to the outside and outside of the front foot. 
- Bring back leg even with the first then step forward with this leg

Dumbbell walking lunges with forward lean

Superset

Legs/ glute focused 9/16

Chest 9/11

HITT 9/12

Rest day:)) 9/17

It was great but short. I added some More abs and RDLs to get it to a full body workout and added some bike at the end. It was great! What I love about your workouts is that they are customizable .

Miglena

Chest 9/4

HITT 9/5

Shoulders & glutes 9/6

Love your workouts! Congrats on your big win! 💯🎊🥰🏆🎉🥇

Back 9/7

Rest day:)) 9/8

Legs 9/9

Rest day:)) Sunday 9/10

What an unassuming scorcher!!!! First time I didn’t modify any moves and used weights heavier than I’ve ever used! Thanks girl!!! 🩷🙏🩷

Legs 7/11

Steady state cardio 7/12

Shoulders 7/13

Back 7/14

Arms & Abs (home) 7/15

Rest day:)) 7/16

Legs

Kathy

Chest

Rest day:))

Steady state cardio

Shoulders

Back

Chest & Tri’s 6/19

Back 06/20

Arms & Abs 6/21

Shoulders 6/22

Legs 06/23

Steady state cardio 06/24

Rest day snoozing 6/25

Chest & Tri’s 6/12

Shoulders 6/13

Legs 06/14

Back 06/15

Arms & Abs 6/16

Rest day snoozing 6/17

Chest & Tri’s 6/05

Shoulders 6/06

Legs 06/07

Back 06/08

Arms & Abs 6/09

Steady state cardio 06/10

Rest day snoozing 6/11

Chest 5/29

Legs 5/30

Back 5/31

Shoulders 5/01

Arms & Abs 5/02

Steady state cardio 5/03

Legs/ glute focused 9/16

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