Name: Playbook - Sarah Hryniewicz - W1/D5 Lower - Glutes
Uploaded: 2024-02-16T23:37:35.443Z
Duration: 90 min
Description: W1/D5 Lower - Glutes

Today you’re focusing on lower body with an emphasis on glutes. Decreasing reps mean you need to increase weights. Take adequate rest between sets.

- Support upper back on a bench and the barbell across your hips
- Feet about hip width apart, knees bent
-Drive through your heels and send your hips up toward the ceiling 
-control the way back down

Barbell Hip Thrust

You will be moving directly from your regular dumbbell RDLs into a single leg RDL. Go very heavy on your regular RDLS and focus on form and control with the single leg version.

- feet shoulder width apart
-heavy on you mid foot/ heel, drive your hips back behind you
- keep a slight bend at the knee
- drive hips forward back to starting position

Dumbbell RDL

- heavy on you mid foot/ heel 
-hinge at your hips and allow you back leg to come off the ground as your hips go back
- core stays engaged and return to starting position

Single Leg RDL

Dumbbell RDL / Single Leg RDL

You will be performing Bulgarian splits squats at a challenging weight and then immediately drop the weight completely and perform body weight split squats before resting.

Bulgarian split squats

- Split stance, one leg up on a bench/box/chair 
- Lower down, heavy on the heel of your front leg 
-Drive back to starting position

BW Bulgarian Split Squat

Bulgarian Split Squat Drop Set

- feet wider than hip width apart, toes slight pointed out 
- chest stays lifted, break and the knees and hinge at the hips to lower down into squat position 
-at the bottom of the squat, control yourself up about 2-3 inches and then right back down to the bottom of the squat before driving back up to starting position 
- THIS IS NOT A BOUNCE AT THE BOTTOM, you control the movement all the way through

Sumo Squat with Pulse

- Keep core engaged 
- Step up on bench/box/chair, heavy on the heel
-other leg come up, and step back down with that same leg

Step Up

W1/D5 Lower - Glutes

Ashley 

I’ve been following another booty workout and my glutes barely ever felt sore but this workout has my booty SORE! Lol

Falicia

Lindsey

W1/D1 Lower - Glute/Quad Focus

W1/D2 Upper - Shoulders/Chest/Tris

Girllllll. This program is 🔥🔥🔥literally no other words. Thank you!🙌🏼🙌🏼🙌🏼

W1/D5 Lower - Glutes

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