Name: Playbook - Andrea Bernad - DAY 5 - LOWER BODY SHRED 1A
Uploaded: 2023-07-22T17:24:09.798Z
Duration: 60 min
Description: DAY 5 - LOWER BODY SHRED 1A

Begin the workout by warming up with fast walk on 2.5% incline treadmill and then move on the main lower body shred workout. After completing the workout move on static bike to cool down. 💪🏼😉

• set the incline to 2.5%
• set the speed to 5.5km - 6km
• walk with proper form
• keep your back straight, shoulders back and eyes looking forward
• once you take your hands off the handrails, leave them off.

Treadmill incline walk

Start with warming up on treadmill 2.5% incline and 5.5km - 6km speed for 10 minutes. Then move on main lower body workout. Perform each exercise for the set repetitions then rest for 1 min and repeat until you complete all the sets; rest for one min and move on next exercise. After completing all the exercises cool down on treadmill 0% incline and speed set to 4.5km - 5km for 10 minutes.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Alternate between the legs until you complete desired reps.

Alternating Dumbbell reverse lunge

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press ( right leg )

- 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

Dumbbell sumo squat

Single leg, leg press ( left leg )

- 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 stiff leg deadlift

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

Lying hamstring leg curls

Lower Body Shred 1A

- Stand next to your bike and adjust the seat so that the saddle is roughly in line with your hips
- Sit on the bike and put your feet on the pedals
- Push one leg down to the bottom of the pedal stroke. Without leaning to the side and with your foot flat, your leg should be bent to around 10-15 degrees. Adjust the seat as necessary to get it to the right height. Slightly too low is better than slightly too high
- Position your feet so they are directly over the pedal spindle. If you have toe straps or clips, tighten them up to your feet are held snugly in place
- Sit up tall and lean forward from your hips rather than your lower back
Rhythm. Try to pedal smoothly and without bouncing up and down on your seat
- set the resistance to 5-6

Static bike

DAY 5 - LOWER BODY SHRED 1A

DAY 1 - FULL BODY SHRED 1A

DAY 2 - CARDIO 1A

DAY 3 - UPPER BODY SHRED 1A

DAY 4 - CARDIO 1B

DAY 6 - FULL BODY SHRED 1B

DAY 7 - REST DAY / OUTDOOR 5K WALK

DAY 8 - FULL BODY SHRED 1C

DAY 9 - CARDIO 1C

DAY 10 - UPPER BODY SHRED 1B

DAY 11 CARDIO 1A

DAY 12 - LOWER BODY SHRED 1B

DAY 13 FULL BODY SHRED 1A

DAY 14 - REST DAY / OUTDOOR 5.5K WALK

DAY 15 - FULL BODY SHRED 1D

DAY 16 - CARDIO 1B

DAY 17 - UPPER BODY SHRED 1A

DAY 18 - CARDIO 1C

DAY 19 - LOWER BODY SHRED 1A

DAY 20 - FULL BODY SHRED 1B

DAY 21 - REST DAY / OUTDOOR 6K WALK

DAY 22 - FULL BODY SHRED 1C

DAY 23 - CARDIO 1C

DAY 24 - UPPER BODY SHRED 1B

DAY 25 - CARDIO 2A

DAY 26 - LOWER BODY SHRED 1B

DAY 27 - FULL BODY SHRED 1B

DAY 28 - REST DAY / OUTDOOR 6.5KM WALK

DAY 29 - FULL BODY SHRED 1A

DAY 30 - CARDIO 2B

DAY 31 - UPPER BODY SHRED 2A

DAY 32 - CARDIO 2C

DAY 33 - LOWER BODY SHRED 2B

DAY 5 - LOWER BODY SHRED 1A

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