Name: Playbook - Baylee Pinon - W4/D1 Legs
Uploaded: 2024-03-29T15:08:22.296Z
Duration: 60 min
Description: W4/D1 Legs

QUADS & GLUTES:

1: Crab Walks Forward & Reverse
2: Barbell Squats
3: Barbell Reverse Lunge

Superset:
4A: Leg Press
4B: DB Straight Leg Deadlifts

Superset:
5A: Leg Extension
5B: Calf Raises

10 steps each direction

- Position a band around your legs just above your knees
- With your knees slightly bent, take desired steps forward then reverse the steps back to the start
- Keep your hips down and toes pointed forward

Crab Walks Forward & Reverse

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Squats

- Start with the barbell on your upper back
- Step back with one foot and lower down until both knees are bent to 90 degrees
- Extend both legs, driving through your front legs heel to return to starting position
- Complete desired reps then repeat on the opposite side

Barbell Reverse Lunges

- 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

- Stand tall, holding a dumbbell in each hand
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

DB Straight Leg Deadlifts

Superset

- 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 Extension

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Calf Raises

W4/D1 Legs

Joyce Castro

Cheyenne

Selma

W1/D1 Legs

Sandy

Super challenging. Maybe too much for a starter 😂

Jordan Matthews

W1/D2 Upper Body

Heather

Paula

Lauren

W1/D3 Legs

W1/D4 HIIT & Core

Taylor

Nicely balanced, challenging program... good starter after a break from training. A bit more clarity in rep-set scheme would be helpful (fx. what does 20 on a single leg exercise mean).

Grete

W2/D1 Legs

Jodi Schweitzer

W2/D2 Upper Body

W2/D3 Legs

Harddd still for me still did everything but cut down on the reps. I’ll get to the full amount eventually!

W2/D4 HIIT & Core

Obvious I’ve been away from the gym way too long. Way to put this out there so I didn’t give up!! Felt great!

W3/D1 Legs

W3/D2 Upper Body

W3/D3 Legs

Hard for me but I do the best I can and eventually I will be able to do it all plus some! Feeling stronger every workout.

W4/D1 Legs

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