Name: Playbook - Alynee Cesar - Week 1 day 3 (hypertrophy)
Uploaded: 2021-10-28T17:23:20.579Z
Duration: 45 min
Description: Week 1 day 3 (hypertrophy)

Hypertrophy Month 
Leg day 
Gluteus and hamstrings

- Begin with one foot back
- Quickly lower down to 90 degrees and rise back up as fast as you can
I used as a warm up, just body weight

Speed static lunge

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (looking out)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift

- Raise your leg engaging your glute
- Keep your hips squared
- Engage core at all times

Donkey kick on the cable

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Week 1 day 3 (hypertrophy)

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