Name: Playbook - Sarah Hryniewicz - W4/D5 Glute focus
Uploaded: 2024-02-16T23:35:00.556Z
Duration: 60 min
Description: W4/D5 Glute focus

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

Allyson Saxe

Today you will be finding challenging weights at a higher rep count. Focus on mind muscle connection and making the most out of ever single rep.

- Support upper back on a bench and the barbell across your hips
- Feet about hip width apart 
- Power your hips up towards the ceiling and control the way back down

Barbell hip thrusts

-split stance, back leg is supported by a bench/box
--in order to maximize glute engagement, hinge at your hips, and maintain that slight forward lean
-heavy on your front heel, lower down to 90 degrees

*note- this video is not a glute biased split squat, in order to to maximize glute engagement here hinge at the hips and chest should be almost parallel with the ground at the bottom.

Bulgarian split squats

-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

- Stay heavy on the heel/ midfoot of the leg that remains on the bench 
- Break at the knees and hinge at the hips to lower yourself down
- Tap the ground with your opposite leg and drive back up to starting position

Side Step Down Toe Tap

W4/D5 Glute focus

More fatigued than I expected.  Good well rounded leg day

Theresa

Amazing! Day 2 and I hit another pr after day 1

Heather

Good workout. I have a bad back so I think I pushed this workout a little too hard so I couldn’t complete it. I will adjust. If you have any tips let me know. Thanks.

Louisa

W1/D1 Squat

pakamon

MaLin

Baylie

W1/D2 Push

Sara

Can you put lbs instead of kgs too as an option? But Great workout !! Haha

Angeline Fehr

W1/D3 Deadlifts

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!

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

Victoria

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.

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

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

Maddie Schneider

W2/D4 Pull

This is the best workout to end the week 😤

W4/D5 Glute focus

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