Name: Playbook - Alexis Nielsen - W2/D1 Day One - Legs
Uploaded: 2023-04-13T05:32:48.217Z
Duration: 30 min
Description: W2/D1 Day One - Legs

Krystal

Moving on to week NUMBER TWO! Woooo!

Even though we’re doing bodyweight exercises, don’t think that you won’t “feel the burn”. 

For this week we’re going to put a little more emphasis on our glutes. The reps might be high for some, so pace yourself as you complete this workout. If you need to lower the reps or have a longer resting period in-between sets, go for it!

Don’t forget to complete reps on BOTH legs for some of the exercises.

If you find that the work is too easy, do 20-25 reps per set.

• Stand with feet shoulder width apart.
• Lower your body down, keeping your chest up.
- Stand back up. That’s one rep.

When performing your squat, try not to lean too far forward, dropping your chest. Keep in mind that it’s okay if your knees go over your toes. 
Your knees going over your toes (or not) oftentimes has more to do with your flexibility!

(BW) Air Squats

• Start standing with one foot in front of the other. Your feet don’t need to be directly in front of one another.
• With feet apart, slowly lower yourself to the ground. Careful not to hit your knee against the ground.
• Return to start. That’s one rep.

* Keep in mind that it’s okay if your knee goes over your toes! While your front foot shouldn’t be too close to your other foot during this exercise, some of us have more flexibility, therefore your knee can go over your toes.

(BW) Split Lunge

- Stand with your feet together and knees slightly bent.  Place on foot behind you and raise one leg off the floor.
- Keeping your body in alignment, start to lower your chest toward the ground.
- As you lower your chest, your leg should be coming up off the floor behind you.
- If you’re able to, touch the ground with one hand before bringing your chest back up.
- Complete desired reps then repeat on the opposite side

*This exercise requires BALANCE. Keeping the leg you’re standing on slightly bent will help. If needed hold on to a piece of furniture or a wall.

(BW) SL Deadlift

- Start on your hands and knees
- Keeping your knee in a bent position, lift your knee out to the side. The inside of your thigh should be parallel with the floor.
- Pause for a second before returning to start.

* For added intensity, don’t let your knee touch the floor once you return back to the start position. Instead, let it hover above the ground.

Complete reps on BOTH legs. That’s ONE set.

(BW) Fire Hydrants

W2/D1 Day One - Legs

I definitely felt the burn simultaneously I’m visualizing myself sexy & fit, I am SUPER EXCITED!!!! Thank you 🥰

O’Megus

So great! Perfect way to get started post baby!

Cindy

LahTiff

W1/D1 Day One - Legs

Loved it but it seems like more of a warmup.

Briana Pennington

Great workout! Who knew I could work my arms like that! Thanks for the great mom workout options. Just what I needed!

W2/D1 Day One - Legs

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