Name: Playbook - Ally Minson - W3 D5: Legs
Uploaded: 2023-11-08T04:10:43.057Z
Duration: PTnullM
Description: W3 D5: Legs

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Then step backwards and repeat the motion
* Work both sides

Forward to backward lunge

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- Raise and lower your upper body engaging your lower back and glutes

Hyperextensions

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

W3 D5: Legs

Perfect!! Got me motivated for my 5am workout even though I was tired!

abby

Janelle Trichell

Cassie

W1 D1: Glutes & Hamstrings

W1 D2: Back & Biceps

W1 D3: Active Rest Day

W1 D4: Full Body

W1 D5: Quads & Glutes

W1 D6: Chest & Triceps

W1 D7: Active Rest Day

W2 D1: Quads, Glutes & Calves

W2 D2: Back & Biceps

W2 D3: Active rest day

W2 D4: Full Body

W2 D5: Glutes & Hamstrings

W2 D6: Chest, Triceps & Shoulders

W2 D7: Active Rest Day

W3 D1: Legs

W3 D2: Back & Biceps

W3 D3: Active Rest Day

W3 D4: Full Body

W3 D6: Chest & Triceps

W3 D7: Active Rest Day

W4 D1: Legs

W4 D2: Back & Biceps

W4 D3: Active Rest Day

W4 D4: Full Body

W4 D5: Legs

W4 D6: Chest & Triceps

W4 D7: Active Rest Day

W5 D1: Glutes & Hamstrings

W5 D2: Back & Biceps

W5 D3: Active Rest

W5 D4: Full Body

W5 D5: Quads, Glutes, Calves

W5 D6: Chest & Triceps

W5 D7: Active Rest

W6 D1: Glutes & Hamstrings

W6 D2: Back & Biceps

W6 D3: Active Rest

W6 D4: Full Body

W6 D5: Glutes & Quads

W6 D6: Chest & Triceps

W6 D7: Active Rest

W3 D5: Legs

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