Name: Playbook - Bela Fernandez - W3/D3 Lower body Mesocycle 1
Uploaded: 2022-01-07T19:45:09.368Z
Duration: 45 min
Description: W3/D3 Lower body Mesocycle 1

- Glute bridges 4 x 15
- Squats 4 x 10
- Leg press sumo 3 x 12
- Leg press calves 3 x 15
- Abductor 2 x 20
- RB kickbacks 3 x 15

- Make sure your back is straight
- Push through your heels and squeeze at the top

Barbell Glute Bridges

- Push your hips back as you come down 
- Go past parallel going down 
- Don’t raise your heels as you come down

Barbell Sumo Squats

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide Stance Leg press

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg Press Calves

- 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

- Place a band above your knees.
- Bend at your hips and bend your knees slightly. 
- Raise one leg engaging your glute
- Keep your hips squared
- Return back to starting position

RB Kickbacks

W3/D3 Lower body Mesocycle 1

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

Kayhlia

Explanation video of Phase 1

Camila

Katrina

Jayce

W1/D1 Lower body Mesocycle 1

Kaitlyn

Angie

Hussein

W1/D2 Upper body Mesocycle 1

Lucia Carvalho Fitisemanu

Lauren

W1/D3 Lower body Mesocycle 1

Great workout, first time doing single arm weight skull crushers

W3/D3 Lower body Mesocycle 1

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