Name: Playbook - William Everett - Peach Builder 1
Uploaded: 2022-01-07T02:46:14.138Z
Duration: 60 min
Description: Peach Builder 1

LaNaya

Best workout my glutes are on fire!!👏🏾👏🏾

Increase overall leg growth with some emphasis on quads and glutes

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Perform the 1st exercise and then immediately start the next

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Curl bar walking lunges

- Place bar behind head
- Perform squat
- Chest up
- 90 degree angle

Curl bar squat

Walking lunges and Squat Ss

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Once at starting position perform to abductions

Barbell hip thrusts + 2 abductions

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Peach Builder 1

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