Name: Playbook - Sarah Hryniewicz - W3/D3 Legs
Uploaded: 2021-12-13T20:59:19.410Z
Duration: 45 min
Description: W3/D3 Legs

Today you are focusing on lower body and will be dealing with decreasing rep counts for the most part. Add weight as the reps decrease and allow yourself at LEAST 45-60 sec between sets- for the heavier compound movements between 1-2 minutes. You want to be recovered enough to match previous intensity at potentially a heavier weight.

- Begin with bar positioned on your upper back
- Brace your core and keep your chest lifted
- break at your hips and bend at your knees, like you are sitting down
-push through your heels to power back up

Barbell back squat

- 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

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

Bulgarian split squats

Goblet squat

W3/D3 Legs

Triceps are on fire but amazing workout 🙌

Sydney

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

This one was so fun but also pushed me hard! 👊

W1/D4 Push

W1/D5 Pull

10/10 could not walk out of the gym after this 🥵

With the conventional deadlift I wasn’t sure on how many to do. So I just did your standard 5x5

Hunter

W1/D6 Legs

W2/D1 Push

W2/D2 Pull

I never thought a girl is kicking my ass more then chuck norris🥵🤣

Nico

W2/D3 Legs

W2/D4 Push

W2/D5 Pull

Dead 🥵 but rocking a killer leg pump 😵

W2/D6 Legs

W3/D1 Push

W3/D2 Pull

W3/D4 Push

W3/D5 Pull

W3/D6 Legs

W4/D1 Push

W4/D2 Pull

W4/D3 Legs

W4/D4 Push

W4/D5 Pull

W4/D6 Legs

W5/D2 Pull

W5/D3 Legs

W5/D4 Push

W5/D5 Pull

W5/D6 Legs

W6/D1 Push

W6/D2 Pull

W6/D3 Legs

W6/D4 Push

W6/D5 Pull

W6/D6 Legs

W7/D1 Push

W7/D2 Pull

W7/D3 Legs

W7/D4 Push

W7/D5 Pull

W7/D6 Legs

W8/D1 Push

W8/D2 Pull

W8/D3 Legs

W8/D4 Push

W8/D5 Pull

W8/D6 Legs

could you add the rep amount to shoulder press😿

gwenavere

W5/D1 Push

W3/D3 Legs

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