Name: Playbook - Sarah Hryniewicz - W1/D3 Deadlifts
Uploaded: 2021-10-29T06:39:53.790Z
Duration: 60 min
Description: W1/D3 Deadlifts

Victoria

Woman! You killed me with this workout 😪🥵

Sara

Naomi

I love all your workouts! 🔥🥵💪🦵 I feel stronger everyday, thank you! ❤

Mayra

Allyson Saxe

The third to last work out I feel like I was doing it wrong because my lower back on the left side hurts so badly but that was the only thing everything else was great! Still practicing on my posture

Karime

Hunter

Marie

Hala

I was laying in bed for an hour after work convincing myself not to go but then I thought about how nice your ass is and I said “I want that to be me” so I went. :)

Maddie Schneider

Aida

Today your core movement is your deadlift. Focus on challenging your weight and giving yourself the proper amount of rest between sets.

-feet about shoulder width apart 
-bend your knees and send your hips back behind you as you reach down to grab the bar just outside of your legs 
-engage your lats and tighten your core as you drive through your legs and send your hips through the top of the movement

Conventional deadlift

-rest barbell on your shoulders and chest, elbows high
-engage your core
-break at the hips and bend at the knees
-lower down staying heavy on you mid foot/heels
-drive back up to starting position

Barbell front squat

-position barbell on upper back
-one leg goes back and behind 
-keep core engaged and power back into standing position 
-repeat with the other side

Barbell Curtsy Lunges

-keep shoulders down and back, core stays engaged 
-one foot firmly planted on the ground and  keep a soft bend at your knee
-lower dumbbells to the ground as you send your hips back behind you
-power your hips through the top of the movement

Single Leg RDL

Sumo squat with pulse

-use a dumbbell or kettlebell 
-feet wider than hip width apart 
-stay heavy on your heels as you hinge at the hip
-use your hip drive to power the weight up to about shoulder height

Hip hinge swing

W1/D3 Deadlifts

Okay, that felt amazing and im sweating like crazy!!

I really liked the workout, super simple and affective. I wish there was a warm up that I can follow.

W1/D1 Squat

I hate upper body but i like the variety, i like this one although the push ups are not my strongest suit 😅

Lynne

This workout was so fun to follow! I tried things I normally wouldn’t!

W1/D2 Push

♥️🔥💪🏻 .. will definitely feel it tomorrow!

I feel it in my back so much, i love it!! The one thing i couldn't do is the last workout - wide grip pull ups since i workout from home.

It was good! I had covid so I just got back to the gym today.

W1/D4 Pull

Apparently i have trouble with single leg hip thrusts 🤷‍♀️ overall i am dead. Killer workout!!

This workout killed my 🍑 🔥 I loved it! Thank you 😊

Some of those I haven’t done 
So took me some time this morning. I liked pushing myself through some new movements tho!

Courtney

W1/D5 Glute focus

W2/D1 Squat

I really liked this upper body workout! Felt good!

Why? Like why are alternating DB Shoulder press so much harder? 😅🤣

Anna

W2/D2 Push

So fun… yet painful😆 just wasn’t sure how many reps/sets of the single leg glute bridge.

Selene N

I loved this workout! Do you have any tips of what to do with the side lunges? I felt like I was going deep enough or working what I’m supposed to be working

W2/D3 Deadlifts

I like how i feel the workout but it's not too excessive 😊

I didn’t want to go today bc Mother Nature but I did it and I still feel like garbage but I don’t regret it

W2/D4 Pull

This is the best workout to end the week 😤

W2/D5 Glute focus

Starting week 3 over and I was able to move up in my squat weight much faster! I feel my legs getting stronger

I FINALLY HIT 135 AGAIN after I screwed up my knee

Yassss bootee on FIYAH 🔥🔥🍑🔥🔥

W3/D1 Squat

I’m gonna be honest I only did 3/4 of the workout but with the day I’ve had that’s enough

W3/D2 Push

I am loving this program! Challenging and fun, it makes me excited to go to the gym again!

W3/D3 Deadlifts

W3/D4 Pull

I love this one ... but not the bulgarian splits squats 😂

W3/D5 Glute focus

W4/D1 Squat

W4/D2 Push

W4/D3 Deadlifts

W4/D4 Pull

This was the best way to end my week and this 4 week challenge! So excited to try the other programs!

W1/D3 Deadlifts

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