Name: Playbook - Alina Astilean - Day 1: Legs
Uploaded: 2021-07-23T02:05:58.761Z
Duration: 60 min
Description: Day 1: Legs

Ashley

Michelle

It was intense. I had little 3lb weights and I was getting out of breath lol. But thank you I haven’t worked out in 2 years and I feel amazing

Wendy

Stacey

Gina

Hard!! Have not been doing any weight training for a long time. Trying to get back at it.

Melissa

Circuit 1 
2-3 Sets
DB Squats x12-15
Alternating DB Step-Ups x12-16
Elevated Glute Bridges x12-15

Circuit 2
2-3 Sets
DB Deadlifts x10-12
Plie Squats x10-12
High Knees to Floor Sprints x:30

Circuit 3
4 Rounds
Power Jump to Backpedal x10
Plank Jacks x:30

Challenge Piece (Optional)
6x 25 seconds on/ 15 seconds off
Deadman Burpees

12-15 DB Squats
12-16 Alternating DB Step-Ups (can also do non weighted)
12-15 Elevated Glute Bridges (can put legs up on bench or small steps)

-start standing upright, feet wider the shoulder width apart, with DB's on your shoulders in a front rack position
-drop as deep as you can into your squat, maintaining the same grip on the DB's and keeping elbows high
-keep chest up and gaze forward, always at eye level

DB Squats

-6-8 step ups/side
-stand tall holding a pair of dumbbells at arm’s length by your sides
-place your left foot on a box so that your hip, knee, and ankle are all bent 90 degrees
-keeping your chest up and shoulders back, push your body up with your left leg
-take a second to pause at the top, then lower your body back to the starting position under control

Dumbbell Step Up

-begin by laying flat on the ground with heels elevated onto bench
-legs will be in a table top position with the knee in line with the hip
-slowly raise the hips up and down making sure to tuck the pelvis and engage the glutes

Elevated Glute Bridges

Circuit 1

10-12 DB Deadlifts
10-12 Plie Squats
:30 High Knees to Floor Sprints

-keeping DBs by your side, hinge at the hips and start to descend down towards your feet
-keep knees slightly bent, gaze forward and down, shoulders retracted and lats engaged 
-once you are at the bottom, squeeze your glutes and drive your hips back forward 
-start with lightweight and ensure you are comfortable with technique before scaling up

DB Deadlifts

-start with feet wider the shoulder width apart, and toes turned out 
-holding a weight (KB or DB) with both hands and arms fully locked out, squat down as deep as possible, squeezing through your glutes and inner quads

Plie Squats

-alternate between high knees and floor sprints, with the prescribed number of reps

High Knees to Floor Sprints

Circuit 2

4 Rounds
10 Power Jump to Backpedal
:30 Plank Jacks

-starting in an upright position with feet wider then shoulder width apart, drop down into a deep squat with hands touching the ground 
-from the bottom of your squat, jump as far forward as you can, landing into a controlled squat position
-as you jump forward, reach your hands directly above your head 
-backpedal to your starting position before going into your next rep

Power Jump to Backpedal

-start in a plank position on your elbows, with feet together in the middle 
-as you hold your plank, jump open and closed with the feet 
-make sure you do not arch your back or stick your butt up

Plank Jacks

Circuit 3

6x 25 seconds on/ 15 seconds off

Deadman Burpees

-start standing with feet roughly shoulder width apart
-drop down into a burpee, placing hands on the ground, and either jumping or stepping back
-once you are completely flat, extend arms straight out to the side 
-push yourself back up, and jump or stand back up to your starting position

Deadman Burpees

Challenge Piece (Optional)

Cardio

15 to 20 minutes steady state cardio of choice (walk or jog)

Cardio- 15 to 20 minutes steady state cardio of choice

Day 1: Legs

Cary

It was good. It was so killer even using small weights it was tough. Really enjoyed it

Day 1: Legs

Community

More workouts from Alina Astilean