Name: Playbook - Ana Snyder - W1/D4 Legs
Uploaded: 2021-11-04T19:33:35.691Z
Duration: 30 min
Description: W1/D4 Legs

Congratulations!! You’re almost through your first week of our program!! Keep it up and keep going strong!! Today we have a little bit of a shorter workout—which should help keep you motivated. Just because it’s a little bit shorter, doesn’t mean that it won’t still kick your butt though!!! You ready? Let’s do it!!

-Place a band above your knees.
-Lie face down on a bench. While your upper body and stomach should be on the bench, your hips should not. 
-Let your legs hang straight down toward the floor.
-Lift your legs by contracting your hamstrings, glutes, and lower back. Keep them straight. Raise them until they are roughly parallel to the floor.

Banded reverse hyperextension

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

DB alternating lunges

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Alternating Lunge Jump

W1/D4 Legs

Givel

W1/D4 Legs

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