Name: Playbook - Arianne Deveau - W3/D4 Full lower body
Uploaded: 2023-08-07T01:03:22.627Z
Duration: 60 min
Description: W3/D4 Full lower body

- 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

Smith machine RDL

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee almost touches the ground
- Press through the front foots heel to stand back up
- Complete number of reps, take a 30sec break, then repeat on the opposite side

Deficit reverse lunge

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

W3/D4 Full lower body

Ashley

Sandrine

 Cassie

W1/D1 Quads + glutes

Majorie

Beatriz Nena

W1/D2 Back + biceps

j’ai vraiment aimée mais je l’ai trouver un peu cour personnellement. par contre j’ai adorer et j’ai mal au bras dans un bon sens!

léa-rose

W1/D3 Shoulders + triceps

W1/D4 Glutes + hamstrings

Amazing workout! Really felt this in my back.

W3/D4 Full lower body

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