Name: Playbook - Blair Epstein - W1/D1 legs/core
Uploaded: 2024-01-08T17:01:38.910Z
Duration: 60 min
Description: W1/D1 legs/core

such a good first workout! my legs and abs are going to kill me tomorrow!

Carolina

We are focusing on hip strength, quads and core today!

- stand on a slant board ideally or if your gym doesn't have one you can use a plate under each heel 
- keep your feet close together so you are in a narrow stance 
- squat down sending your knees as far forward as you can while trying to keep your back straight 
- once parallel or a little lower, come back up and stop before locking out the knees

Heel Elevated Barbell Squat

- 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

Dumbbell Sumo Squat

- you can have your non working leg on a step if it makes it easier for the range of motion

Kettlebell Hip March

straight leg lifts

Superset 1

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

3 rounds, no rest in between exercises. 45 second rest between rounds.

- Place your arms on a Swiss ball and your legs straight out as if you are in a high plank position
- You can hold a wider stance if you are new to this and need help with balance 
- You are going to "stir the pot" making a circle motion with your arms while keeping your core VERY engaged so that you don't fall 
- Count reps each way (10 each way)

Stir The Pot

- Holding a Swiss ball in-between the legs and arms with your arms locked out and legs in a 90 degree angle 
- Slowly release opposite arm and leg while you focus on squeezing your belly button to you spine so that your back is completely flat against the floor 
- Do 10-15 reps on each side

Swiss Ball Deadbugs

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

CORE

W1/D1 legs/core

W1/D1 lower body warm up

i’m not going to be able to lift my arms up tomorrow lol

W1/D2 upper 1

W1/D2 upper body warm up

loved this workout! the leg + core combo kills me

W1/D4 legs/core 2

W1/D4 lower body warm up

W1/D5 upper 2

W1/D5 upper body warm up

I took off 2 weeks and this was a great workout to come back to!! Now to be consistent and disciplined hahaha

W2/D1 legs/core

W2/D1 lower body warm up

W2/D2 upper 1

W2/D2 upper body warm up

I had to cut my workout short but still great and effective! I’m struggling with RDLs because I feel like i’m doing an anterior pelvic tilt and idk how to stop that from happening

W2/D4 legs/core 2

W2/D4 lower body warm up

W2/D5 upper 2

W2/D5 upper body warm up

W3/D1 legs/core

W3/D1 lower body warm up

I hate the core part so much hahaha but still such a great workout!!

W1/D1 legs/core

Community

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