Name: Playbook - Zac Perna - W1/D1 Legs (Glute Focused)
Uploaded: 2021-11-29T03:14:14.038Z
Duration: 45 min
Description: W1/D1 Legs (Glute Focused)

Lily

Mannnnnn what’s workout!!!! Glutes are cooked!!! 💪🏻🔥💪🏻🔥

Tracy

Kiara

Jack

Crystal

The perfect amount of volume to give me a solid leg pump and focus equally on form and connection. Loved it

marypayton

Trent

Mayra

5th week and it keeps getting better and better

Julia

Looovved this! Wow 🔥! But perhaps I miss 10 minutes of warmup, running or biking🧚‍♂️

Rosa

Zac chose violence for this ' sis split' I'm telling you 💀 


Nah but for real, this is my new block for the next month and I know it's going to be a good one <3

Margo

Can't even sit on the toilet without my legs and butt feeling the burn. Amazing workout!!

Christy

Dayan

Such a good workout, my legs are fully cooked and I can’t feel my a**! Excited to reach my goals with this program but f*** you I can’t use stairs anymore

Molly

- Barbell Squat 5 x 20,12,10,10,8
- Barbell hip thrusts 4 x 15

Superset
- Dumbbell rear lunge 4 x 10
- Hack squat machine 4 x 10

- Abductor machine 4 x 12,15,15,15
- Bulgarian split squat 3 x 15

- 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 squat

- 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

Barbell hip thrust

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

- Bend at the knees lowering your glutes towards your heels
- Stopping before your heels come off of the platform
- Extend your legs to come back up

Pendulum or hack squats

Superset

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come up 
- Work both sides

Bulgarian split squat

W1/D1 Legs (Glute Focused)

What about Warming up?🕺🏼 Lovveddd thiiis

W1/D2 Back and Biceps

Shelby

It hurts to hold my arms up to the car steering wheel - how am I to get home 🥲💔

W1/D3 Chest + Triceps

Let’s see if I can walk home after this😂

Amira

W1/D4 Legs (Quad Focused)

Trina

W1/D5 Shoulders + abs

Great. Love waking up every morning and knowing I’m going to gym with a great and constructed workout.

Lucinda

W2/D1 Legs (Glute Focused)

Jacob Cruz

BEST WORKOUT I’VE EVER HAD IN MY EXISTENCE!!!

Iesha

Cooked my back and bi’s. Broke my plateau and I’m hitting some PB’s again. Happy with my progress so far and I’m only 2 weeks in 😁

W2/D2 Back and Biceps

Great 👍 My triceratops have gone extinct. 🦖🦕🦖

W2/D3 Chest + Triceps

Great tips! I am destroyed… a shell of a person.  I’ve actually lost the will to leave a witty comment and once again, I don’t know how I’m going to get upstairs.

Targets everything especially if you've got that mind muscle connection down. Really effective session 👌🏽

W2/D4 Legs (Quad Focused)

freaking fantastic. Upped weights and it felt great

W1/D1 Legs (Glute Focused)

Community

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