Name: Playbook - Victoria D’Ariano - W1/D3 Legs ( glute focus )
Uploaded: 2021-06-15T15:37:31.701Z
Duration: 45 min
Description: W1/D3 Legs ( glute focus )

Deborah

Alannah

-Sumo Squats x 12 superset with: Sumo Squat pulses x 12
-Staggered Stiff Leg Deadlifts 4 x 10 reps/leg
-Db Swings 4 x 12-15 reps
-Reverse Lunges W/ Knee Tuck 4 x 10 reps/leg
-Db hip Thrusters 4 x 10-12 reps
-Glute Kick-Backs 4 x 12-15 reps/side

-Stand in a wide toed out sumo stance holding a single dumbbell in hand
-Lower into the bottom of a  squat 
-Stand up to full extension 
-Repeat

Sumo Squats ( dumbbell )

Sumo squat with pulse

Superset

-Stand in a staggered stance with a dumbbell in each hand
-Hinge at the waist lower the dumbbells to the ground
-Stand back up 
-Repeat

Staggered stiff leg deadlift

-Perform swing like you would with a kettle bell but using a dumbbell 
-Repeat for desired reps

Db Swing

-Stand holding a dumbbell in each hand
-Step back into a reverse lunge 
-Stand back up and drive your knee forward and up
-Repeat

Reverse lunge knee tuck

- To get set up, have a bench across your upper back, and roll the DB (with bar pad) to your hips.
- Bend at the knees, and dig your feet into the floor.
- To raise your hips, press your feet into the floor while keeping your upper body rigid with abs engaged.
- Raise your hips straight up to the ceiling and squeeze your glutes at the top of the movement.

DB Hip Thrusters

Glute kickbacks

W1/D3 Legs ( glute focus )

Kelsey

W1/D1 Shoulders

W1/D2 Back + Biceps

W1/D4 Ab Circuit

Aysenur

W1/D5 Chest + Triceps

Taechinee.Ck

W1/D6 Legs ( Quads + Calves )

W2/D1 Shoulders

W2/D2 Back + Biceps

W2/D3 Legs ( glute focus )

I think it's going to hurt to laugh tomorrow 😳

Jennika

W2/D4 Ab Circuit

W2/D5 Chest + Triceps

W2/D6 Legs ( Quads + Calves )

W3/D1 Shoulders

W3/D2 Back + Biceps

W3/D3 Legs ( glute focus )

W3/D4 Ab Circuit

W3/D5 Chest + Triceps

W3/D6 Legs ( Quads + Calves )

W4/D1 Shoulders

W4/D2 Back + Biceps

W4/D3 Legs ( glute focus )

W4/D4 Ab Circuit

W4/D5 Chest + Triceps

W4/D6 Legs ( Quads + Calves )

W1/D3 Legs ( glute focus )

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