Name: Playbook - Alexandra Yaeger - W4/D2 Lower Strength
Uploaded: 2023-07-09T21:31:01.725Z
Duration: 60 min
Description: W4/D2 Lower Strength

Our gym doesn’t have a pit shark machine..So found an alternative. Great leg day🙌🏼

Juanita Loftis

Francesca

Move through the warm up exercises however feels best for you. Alternate back and fourth or move through one by one. 

Your warm up should be between 5-10 minutes!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

Scoop Hamstring Stretch

Hip Flexor Mobility

Thoracic Mobility R

Thoracic Mobility L

Full Body Mobility R

Full Body Mobility L

Warm-Up

Initiate the movement at the hips first, slowly lowering until 90° or slightly above. Whatever is most comfortable for you and your body position. Pause at the bottom for 1-2 seconds and return to starting position

Pause Glute Squat

Your first set is your warmup set: use a light weight for YOU. Be sure to SLOW down your movement & focus on the mind muscle connection! 

Your next 4 sets are your working sets: this weight should be challenging enough to push you but you NEED TO MAINTAIN FORM.

If your form is breaking, lower the weight.

Smith Machine KAS

Pit Shark RDL

Elevated SM Reverse Lunge

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

Knee Extension

Calf Raises- Machine

Superset

Set the incline to something that feels challenging but doable. I personally do 11-14 incline with a speed of 3-3.5. 

Try not to hold onto the sides or lean anywhere on the machine. Stay upright and get to walking girl 🤗

Treadmill incline walk

W4/D2 Lower Strength

Back + Biceps

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That was a KILLER if pushing yourself 😅

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