Name: Playbook - Suzanne Svanevik - W2/D3
Uploaded: 2022-04-19T02:41:01.481Z
Duration: 45 min
Description: W2/D3

Rebekah

Artem

Ohhh leg day!! & it’s Friday. This was a burner.

Angie

Susana

Legs (Glute Focus)

- Eccentric Back Squat (5 sec) @60% 4 x 8
- Barbell Reverse Lunges 3 x 12R/12L
- Barbell Hip Thrust dropset 2 x 10/12/15

Triset
- Goblet Squats 3 x 10
- DB Walking lunges 3 x 10R/10L
- Air Squats 3 x 30

- 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 slowly (5 sec eccentric) 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

Eccentric Barbell Back Squat (5 sec) @60%

- Start with the barbell on your upper back
- Step back with one foot and lower down until knees are 90 degrees
- Drive through your mid-foot and heel to stand back up
- Complete desired reps then repeat on the opposite side 

12R/12L

Barbell Reverse Lunges

- 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

2 dropsets:
10/12/15 
Rest 2 min and repeat

Barbell Hip Thrust dropset

- Goblet Squats 3 x 10
- DB Walking lunges 3 x 10R/10L
- Air Squats 3 x 30

- 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

Goblet Squats

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

10R/10L

DB Walking Lunges

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of the squat to full hip extension, keeping your chest up
- Your knees should be inline with your toes

Air Squats

Triset

W2/D3

It was amazing! Can’t wait for the next work out

Kenny

Sini

W1/D1

Pearl

W1/D2

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!!

W2/D3

Community

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