Name: Playbook - Blair Epstein - W1/D4 legs/core 2
Uploaded: 2024-01-07T20:18:03.398Z
Duration: 60 min
Description: W1/D4 legs/core 2

loved this workout! the leg + core combo kills me

Carolina

- 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

Barbell Hip Thrusts

- Your foot should be high on the platform 
- Bring your knee as close to your chest as you can
- Then using your glutes and hamstrings press up 
- Stop before locking out your leg

Single Leg Leg Press

- 10 each leg 
- Elevate your front foot on a step or plate (this allows for a deeper ROM) 
- Make sure your front knee is directly over your ankle 
- As you come down, sit back into the back leg then to press up, think about pushing your front foot through the floor 
- you can have a very slight forward lean to put more emphasis on the glute muscle

Elevated Bulgarian Split Squat

DB Deadlift

- NO SHOES 
- Use your shin muscles to pull your toes up towards your shins as far as you can 
- Slowly lower back down then repeat

Tibialis raise

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf
- SLOW movements
- make sure you are coming down far enough to get a very deep stretch and then coming all the way up on the ball of your foot
- 15 each

Single leg calf raises (bodyweight)

Superset 1

3 rounds no rests between exercises, 15 seconds rest between rounds. 20 reps total for each exercise.

- In a reverse plank position
- Keep your hips high and pull your belly button to your spine to keep core engaged the whole time 
- slowly lift one leg at a time while they are straight

Reverse Plank Leg Raises

- Balance on a Bosu Ball (if too challenging you can do this standing as well)
- Focus on pulling your belly button back to your spine as you bring the KB around your body 
- Try and keep the feet off the floor so it’s just your knees balancing on the ball 
- Desired reps going each way

Bosu Ball Kettlebell Around the Body Pass

- In a 4 point hold or bear hold, bringing your knees a few inches off the floor and wrists under your shoulder 
- Slowly lift opposite arm and leg 
- This is all about balance you want to work on squeezing your core to keep you steady

Quadruped hold with opposite arm and leg reach

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

Core Circuit

W1/D4 legs/core 2

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

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

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/D4 legs/core 2

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