Name: Playbook - Adam Swanson - W1/D1 LEGS/CARDIO
Uploaded: 2023-05-07T17:44:41.329Z
Duration: 60 min
Description: W1/D1 LEGS/CARDIO

Carrie Bechard

WEEK 1 - DAY 1

Make sure to rate and leave a comment on this workout to let me know how you liked it!💪🏼

Stay connected with me on Instagram and share your progress with me @Dvtraining #DVT365

- Begin with dumbbells in each hand and feet hip width.
- Press hips back and lower dumbbells down until mid shins.
- Maintain a slight bend if your knees at all times.
- Press through your heels to engage your hamstrings/glutes and lift you back to the starting position.

DB RDL

*Reps Are PER LEG*

- Bring your back knee down keeping your shoulders rolled back and chest high.
- Come down until both legs are at 90 degrees
- Push through your heel on the front leg to come up.

Dumbbell Bulgarian Split Squats

Reps 1 + 10: 5 second negative, 2 second hold in the bottom.

Reps 2-9: 1 second negative, 0 second pause in the bottom.

- Elevate your heels for more quad activation.
- Drive your knees out and your hips back as you lower yourself down.
- Keep your spine neutral and straight throughout the entire movement.
- Keep the DB snug at about neck height.

Dumbbell Goblet Squat (Heels Elevated)

Reps Are Per Side.

- Place your feet hip-width apart, and dumbbells at your sides.
- Take a big step to the side.
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle.
- Keep opposite leg only slightly angled.
- Return to the starting position by extending your hip and knee.

Lateral Lunge

- Using a something that will slide on the floor like a towel or some clothes, lay on the ground and drive your place your heels on to the towel.
- Drive your hips up towards the ceiling and keep your arms to your sides and flat on the ground.
- While keeping your hips up at all times, slowly extend your legs out, feeling the tension in your hamstrings.
- Stop 2-3 inches before the floor and then drive your heels back towards your butt, mimicking a leg curl.

Towel Leg Curls

Leg Compound Set! 🔥

- Big steps out in front of you so that your heels are in line with your knees as you lunge down.
- Press through your heels as you step forward using your hamstrings and squeezing your glutes at the top.

Walking DB Lunges

Choose your favourite piece of cardio equipment and try to keep your heart rate between 120-150 BPM.

Favourite Cardio

W1/D1 LEGS/CARDIO

great workout!!! great way to start the week!!👍😤💪🔥

Steven

Keri

W1/D2 CHEST/ABS

W1/D1 LEGS/CARDIO

Community

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