Name: Playbook - Suzanne Svanevik - W3/D3
Uploaded: 2022-04-19T11:31:36.810Z
Duration: 45 min
Description: W3/D3

Zdenka

Rebekah

Legs (Glute Focus)

- Back Squat @70% 5 x 5
- Barbell Reverse Lunges 3 x 10R/10L
- Barbell Hip Thrusts 3 x 10

Triset
- Goblet Squat 3 x 10
- BW Box Step-ups 3 x 20
- DB Hip Thrust 3 x 25

- 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 @70%

- 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

10R/10L

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

Barbell Hip Thrust

- Goblet Squat 3 x 10
- BW Box Step-ups 3 x 20
- DB Hip Thrust 3 x 25

- 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

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat with the opposite leg

BW Step-ups

- Place your upper back on a bench, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

DB Hip Thrust

Triset

W3/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!!

W3/D3

Community

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