Name: Playbook - Bianca G - Level 1 at Gym: W1D2 - Legs
Uploaded: 2022-08-31T00:41:03.538Z
Duration: 45 min
Description: Level 1 at Gym: W1D2 - Legs

Building legs is crucial to gaining strength and conditioning especially when you’re starting with your fitness journey or trying to get back to your old workout routine.

It’s the foundation of our mobility, agility and performance.

As what they say, never skip leg day!!

Starting off with walking lunges to fire up your sleeping leg muscles! 

Perform the exercise as slowly as possible to keep the tension! Don’t rush it. You want to feel the burn on each lunge.

S&M Walking Lunges

This specific exercise is for beginners only.  This is to make sure the form for squats is properly executed before loading any weight. 

You can skip this exercise if you think you have a good form with your squats and your knees don’t pass your toes when you perform the squats.

S&M Assisted Body Squats

You can start off with a bar and load the weight that’s comfortable enough for you.

If you feel any lower back pain, stop the exercise right away and unload the weights.

Your goal is to put tension on your quads and not on your knees or lower back.

S&M Smith Machine Back Squats

While sitting down, keep your back straight and engage your core.

When you lift your leg up, straighten your leg and hold it for 2 secs to keep the tension and slowly release it.  You want to build that muscle mind connection and feel the pump on your quads.

S&M Leg Extensions

This exercise is good for your quads and glutes without putting too much impact on your knees.

Go ahead and put on the weight that you can perform for 4 sets.

S&M Machine Kickback

Now it’s time to build those hammies!  Are you complaining about your cellulites? It’s normal but we can improve it by tightening the skin through building muscles!

Level 1 at Gym: W1D2 - Legs

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