Name: Playbook - Bela Fernandez - W3/D3 Lower body
Uploaded: 2022-01-05T20:33:54.023Z
Duration: 45 min
Description: W3/D3 Lower body

Bela Fernandez

- DB stiff leg deadlift 4x12
- DB Hip thrusts 4x20
- DB Bulgarian split squats 3x10
- DB reverse lunges 3x10
- RB kickback circles 3x12
- RB kickbacks 3x12
- RB abductor 3x12

- Begin with dumbbells in your hands and feet hip width apart
- Lower the dumbbells to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

DB Stiff Leg deadlift

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

DB Hip Thrusts

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Have one foot on a bench
- Step in front with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

DB Reverse Lunges

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

RB Kickback Circles

- 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

RB Abduction

W3/D3 Lower body

Home guide explanation video

Jasmine

Karla Perez

Rodney

W1/D1 Lower body

This one required a barbell, did not have one at home.

Estefania

Cailyn

W1/D2 Upper body

Tasha

Kathy

W1/D3 Lower body

Milli

W1/D4 Upper body

W2/D1 Lower body

W2/D2 Upper body

W2/D3 Lower body

W2/D4 Upper body

W3/D1 Lower body

W3/D2 Upper body

W3/D4 Upper body

W4/D1 Lower body

The workout was only 30% loaded.  Please fix it.

Lucia Carvalho Fitisemanu

W4/D2 Upper Body

W4/D3 Lower Body

The exercises were not uploaded correctly.  Only had the workout was included in the videos.

W4/D4 Upper Body

Ana karen

Only half the workout is loaded.  Very disappointing

W5/D1 Lower body

W5/D2 Upper Body

W5/D3 Lower Body

It's frustrating that the exercises aren't complete.😠

W5/D4 Upper Body

The workout was not correctly loaded.  I got shorted

W3/D3 Lower body

Community

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