Name: Playbook - Bela Fernandez - W1/D1 Lower body Mesocycle 1
Uploaded: 2022-01-07T19:45:09.323Z
Duration: 45 min
Description: W1/D1 Lower body Mesocycle 1

Camila

Katrina

Jayce

Angie

Shorter than I thought may need to go up in weight

Marta Siordia

Hussein

Lauren

Great workout for getting me back into the gym!

Erin Mullins

Great workout thank you! I’ve never done the cable pull through before, they are great!  My next leg session I need to replace the leg press & abductor machines for free weight/barbell/dumbbell options, what would you suggest to make the most out of this program? Sumo squat with heavy dumbbell in front of body, calf raises with dumbbells &!abductors with maybe a band??

Kayhlia

- Hip thrust - 3x12
- Sumo Deadlifts 3x8
- Straight leg deadlift - 3x10
- Cable pull through - 3x15
- Kickback RB circles - 2x10 each leg
- Balancing ball - 4min finisher (2min each leg)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes and push back up

Barbell Hip Thrusts

- Start with feet wide and toes pointed out
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back, lower bar to ground

Barbell Sumo Deadlift

Hamstring-focused. Keep your core engaged and your back straight.

Stiff Leg Deadlift

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings & glutes
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement

Cable Pull Through

- Circular motions with your leg
- Switch directions mid way through the reps

RB Kickback Circles

W1/D1 Lower body Mesocycle 1

Very informative, I look forward to beginning this program :)

Explanation video of Phase 1

Kaitlyn

W1/D2 Upper body Mesocycle 1

Lucia Carvalho Fitisemanu

W1/D3 Lower body Mesocycle 1

Great workout, first time doing single arm weight skull crushers

W1/D4 Upper body Mesocycle 1

W2/D1 Lower body Mesocycle 1

W2/D2 Upper body Mesocycle 1

W2/D3 Lower body Mesocycle 1

W2/D4 Upper body Mesocycle 1

W3/D1 Lower body Mesocycle 1

W3/D2 Upper body Mesocycle 1

W3/D3 Lower body Mesocycle 1

W3/D4 Upper body Mesocycle 1

pakamon

Love this program. I’ve gotten some of the best results! She knows what she’s doing. Thanks Bella

Rachael

W4/D1 Lower body Mesocycle 1

W4/D2 Upper body Mesocycle 1

W4/D3 Lower body Mesocycle 1

W4/D4 Upper body Mesocycle 1

I noticed the number of set and reps don’t always match between the first summary page and what’s in the actual program you open once you begin the exercises

W1/D1 Lower body Mesocycle 1

Community

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