Name: Playbook - Suzanne Svanevik - W1/D3
Uploaded: 2022-04-19T02:38:30.553Z
Duration: 45 min
Description: W1/D3

Rebekah

Holy cow 😮 I was down to using zero weight for the split squats by time I got there 😂. Challenging!! 🔥

My legs are shaking. I didn’t want to work out today, but I’m leaving the gym accomplished & ready for the weekend!!

Angie

Legs (Glute Focus)

- Back Squat @60% 2 x 8
- Back Squat @55% 2 x 10
- Back Squat @50% 2 x 12 
- Barbell Hip Thrust 4 x 12
- DB Bulgarian Split Squats 4 x 12R/12L
- Goblet Squat 3 x 60 sec

- Take the bar out of the rack with it resting on your rear upper back
- Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out
- Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then “sit” back and down 
- Descend until your hip crease is below your knee
- Keep your weight on your mid- foot and heels as you drive back up to starting position

Back Squat @60%

Back Squat @55%

Back Squat @50%

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes (2-3 sec)
- Lower your hips slowly

Barbell Hip Thrust

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee touches (or almost) the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side 

12R/12L

DB Bulgarian Split Squats

- Hold the kettlebell or dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to stand up

W1/D3

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