Name: Playbook - Victoria D’Ariano - W4/D3
Uploaded: 2021-01-18T11:47:03.225Z
Duration: 45 min
Description: W4/D3

Barbell squat 4 x 15,12,10,10
Barbell stiff leg deadlift 4 x 15
Barbell sumo deadlift 4 x 15,12,10,10

Superset 1
Dumbbell squat 4 x 12
Curtsy lunge 4 x 20 (10 each)

Superset 2
Lying hamstring curl 4 x12
Hip thrust on lying curl machine  4 x 10

Glute machine kickbacks  4 x 12

"- Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
- Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.
- Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward."

Barbell squat

"- Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
- Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
- Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
- Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
- Repeat for the recommended amount of repetitions."

Barbell stiff leg deadlift

- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the wei

Barbell sumo deadlift

"- From a standing position cradle the head of a dumbbell close to your hips with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position.
- Initiate the movement by descending into a , flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels.
- Descend until you either reach the full  position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly.
- Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat the movement for the desired number of repetitions."

Dumbbell squat

-Stand with your feet hip-distance apart and let your arms fall at your sides.
-Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart.
-Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.
-Slowly return to the standing curtsy position.
-Repeat the lunge on the other side.

Curtsy lunge  (10 each leg)

Start by lying flat on your stomach.
Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Check to make sure the pads aren't too high up on your calves as this can place pressure on your Achilles tendon and reduce your range of motion.
Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.
Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.
Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.
Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.

Lying hamstring curl

-Start  on the lying hamstring machine with the edge of the bench just below your shoulder blades.
-Place the pad  across your hips and lower your hips towards the floor. 
-Drive your hips back up through your heels and fully contract glutes and hamstrings at the top.

Hip thrust in lying leg curl machine

Choose the appropriate weight for this strong muscle. Adjust the height of the leg pad so that it rests just behind your knee.
Stand at the machine with your leg in front of the pad. At this starting position, your knee should be lifted forward with the pad positioned comfortably under it.
Hold the bar in front of you for balance and keep looking forward. Sometimes there are arm pads to rest your forearms on. There will also be a front pad for resting your stomach/hip area on. You should lean forward onto this and keep your back straight.
To begin, push your knee down and bring your leg back up behind you  slowly to lift the weight. Keep looking forward throughout the motion with your non-working leg held stable.
Hold the lift at the top of the movement for a few seconds, then slowly lower the weight by bringing your leg forward and knee up at the end of the movement.

Glute machine kickbacks

W4/D3

Definitely feeling it in my back 👏🏽

Erica Michelle

Laura

I would love to have a better description of the "goal"to achieve in every routine. Maybe like, improve your strength or something like that.

Pachu

W1/D1

Mariana

For the alternating arms, or excersices in general, do we do 10 total (5 each Arm/side) or do we do 10 each side/arm for a total of 20?

Demi

Annie

W1/D2

Fatema

Casandream

It was great, just wish I knew what kind of weight range I should use for the exercises!

W1/D3

Wish there were descriptions with the videos for form

Joyce

Tiffany Lindsay

W1/D4

Crystal Gallegos

Definitely gonna feel this tomorrow 🔥🥵

Kendra

Jennifer

W1/D5

Allison

maria

W2/D1

Like your workouts. As I know high reps means low weight and low rep means heavy weight

Cori

W2/D2

I love thisssss! My 🍑 is growing even without the last workout Bc my gym don’t have that! Thank youuuuuu 💕 keep doing what ur doing cus ur producing great work!

A smaller timer for rests between sets 

Access the super set exercise videos by swiping like the other exercises

Amber

W2/D3

Triceps are burning!! Love the burnout at the end of this workout

Lindsay

W2/D4

I used this Smith Machine this time for the Sissy Squats... PERFECT 🙌🏽

Kirstie

W2/D5

W3/D1

When your whole body is sore it sure makes for a harder workout 😬

Rebekah Langford

W3/D2

W3/D3

I think my triceps are gonna explode 🤯

W3/D4

Awesome workout. The sissy squats I don't have this type of item as my gym so I did it with a heavy band around a pole and slip my legs in each loop

W3/D5

Noticing some strength this week! Moving the weights up a bit 🤏💪

W4/D1

Had to modify with bands instead of cable machines today. Still 🔥!! Phew!😅

W4/D3

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