Name: Playbook - Blair Epstein - W1/D1 Legs & Core
Uploaded: 2024-01-06T13:34:05.836Z
Duration: 60 min
Description: W1/D1 Legs & Core

- Pushing through your heels 
- You should be feeling this in posterior chain
- Making sure you are not locking your knees at the top, and the knees are coming all the way to your armpits
- Go up in weight by a lot when you get to those 5 reps

Leg Press - feet narrow and high

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
- 10 total, so heavy weight since its only 5 each side

Dumbbell Walking Lunges

- Hold a weight at your chest
- Raise and lower your upper body with your back rounded to emphasize the glutes 
- pull up with your glutes, stopping before you reach the top
- keep range of motion small here so that we don’t feel this in our back

Weighted hyperextensions glute focused

Superset 1

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees, keeping heels directly under your knees  
- Lower your glutes and press back up, squeezing flutes the entire time
- Make sure there is no arch in your back
- Going up in weight as the reps decrease

Barbell Hip Thrusts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat until you reach a 90 degree angle
- Stand up without locking the knees to keep constant tension in your legs/glutes and go right back down
- heavy heavy weight here!!

Dumbbell Sumo Squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Keep your core tight to maintain balance 
- Lunge one leg back while touching the ground with you opposite hand
- Then drive up with your back leg bringing your knee to the sky 
- Use your front foot to spring off the ground 
- Use your arms for momentum
- 15 each side

Lunge Knee Drive Jumps

- Start in a table top plank with legs bent 90 degrees 
- Rotate to one side and kick the bottom leg through
- Reach with your upper hand
- Repeat both directions
- Engage core to shoot yourself back to center and stay stable

Shoot throughs

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- 20 taps total

Shoulder taps

Core Circuit

W1/D1 Legs & Core

W1/D2 Back & Bi's

W1/D3 ACTIVE REST DAY!

W1/D4 Legs & Obliques

Great! First time doing bench press in a while but overall pretty good!

W1/D1 Legs & Core

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