Name: Playbook - Arev @endicci - WK 1/2 LEGS
Uploaded: 2022-10-01T14:56:01.335Z
Duration: 70 min
Description: WK 1/2 LEGS

I’m wabbling back to my car rn 🥲🤩🥳

Danielle

Jacky

🔥🔥🔥 it would be awesome if we could record how much weight we lifted!

Johanna

Anonymous

Mayra

- Lower(rise) your chest and hips at the same time
- Try to push through your heels to put an emphasis on your glutes

Barbell Back Squats

TEMPO ADJUSTMENT: 3 seconds negative (on the way down)

- Hinge at the hips and push them back to get a stretch in your glutes and hamstrings
- Push forward through your glutes like you would with a hip thrust to move the bar up
- Your arms are strings! They’re just holding the bar, nothing else. Do not raise the bar by pulling with your arms or shoulders

Romanian Deadlift

- Start with a barbell on your upper back
- Step forward with the first leg and lower down
- To make sure we have a glute bias: try to have a slight forward lean (without rounding your back), and when you get lower, bring in your front knee a little bit towards the center of your body to get a full stretch
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated calf raise

DROP-SET:
1. 10 reps at heavy weight
2. Drop weight one level and do another 10 reps
20 reps = 1 set

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Keep hips pinned on pad
- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Lying Hamstring Curl

WK 1/2 LEGS

Great workout to do within a little over an hour!

Amanda

Coming back from a herniated disc and this was very doable and challenging.

Diana

Kenzie

WK 1/2 PUSH

Myer

i wanted to skip today, bc i was so tired, but this workout made me feel so strong & empowered <3 thanks girlie

WK 1/2 PULL

I struggled with the tricep extensions I had to switch to a dumbbell 🥶

Erisa Adams

WK 3/4 PUSH

Grace

WK 3/4 PULL

Insanely good my quads have never felt like this before

Huma Aziz

Several of these exercises were a first for me and I’m actually looking forward to doing them again in the future!

WK 1/2 LEGS

Community

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