Name: Playbook - Suzanne Svanevik - W5/D3
Uploaded: 2022-04-19T13:22:36.317Z
Duration: 45 min
Description: W5/D3

Legs (Glute Focus)

Superset 
- Front Squat @60% 3 x 10
- Back Squat @60% 3 x 10 

- Barbell Reverse Lunges 3 x 12R/12L
- Single Leg Hip Thrust 3 x 12R/12L
- Barbell Hip Thrust 3 x 12

- Front Squat @60% 3 x 10
- Back Squat @60% 3 x 10

- Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor
- Rest the bar on top of the deltoids 
- Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out
- Lower the bar by bending the knees as you maintain a straight posture with your head up
- Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor)
- Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position

Front Squat @60%

- 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%

Superset

- 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

- Place your upper back on the bench, raise one leg off the ground 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Complete desired reps then repeat on the opposite side 

12R/12L

Single Leg Hip Thrust

- 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

W5/D3

Rebekah

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!!

W5/D3

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