Name: Playbook - Sarah Hryniewicz - W3/D3 Deadlifts
Uploaded: 2024-02-16T23:35:00.533Z
Duration: 60 min
Description: W3/D3 Deadlifts

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

Allyson Saxe

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

W3/D3 Deadlifts

Lizbeth

Heather

W1/D1 Squat

Adamaris 

pakamon

MaLin

W1/D2 Push

Perfect as usual! 😍 waddling out the gym now lol

Sara

W1/D3 Deadlifts

Currently deployed and this has been the perfect program for what we have in the gyms, love it! 🫶🏻

Willow

Good! Skipped 2 bc of time but great workout. Did you workout at forge in Crystal lake? The background in one of your videos looks like it!

Louisa

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

Victoria

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 😊

Mayra

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? 😅🤣

Courtney

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

Maddie Schneider

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 🔥🔥🍑🔥🔥

Aida

W3/D1 Squat

Hunter

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

W3/D4 Pull

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

W3/D5 Glute focus

W4/D1 Squat

W4/D2 Push

I’ve done this entire program. Never skipped a day or a rep. Amazing! Even my husband says my butts looking good and after having 2 babies… I’ll take it!

Corynn

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!

W3/D3 Deadlifts

Community

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