Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W2/D1 Monday: Leg day
Uploaded: 2023-12-13T22:09:48.311Z
Duration: 45 min
Description: W2/D1 Monday: Leg day

Ximena

Alejandra

Barrett

Parecen simple pero son muy duras y efectivas!! Son unas genias! Ya se que mañana me va a doler todo!!

Sofia

Victoria

Genial! Me motiva que sea posible hacer una rutina, en el medio del caos de la casa 😂

Natacha

Csasin

Me encantó y costó menos que el primer día. Supongo que ya es algo 🙃

Nati

Lara

Para las principiantes como yo uffff transpire como loca

Rocio Del Valle

Paula

Giorgina

Andrea Florencia

Empezando la semana bien arriba desde temprano! 💪🏽

Analía

Genialll!!! la acompañe con una de cardio liss asique estoy muerta pero felizzz

Carito

Macarena

Mariana

Muy buenas las rutinas+! Se super siente después el trabajo con los días!!!

Brenda

Camila Plaza

Silvina

Nina 

Maria

Genial! Corto pero super excelente! Me vino bien para hoy que tengo poco tiempo pero muchas ganas de entrenar! 🤸‍♂️💪❤️

Claudia

Muy bueno el entrenamiento!!! Corto pero intenso 💪🏼💪🏼 Motivada con sus rutinas!!! GRACIAS! 🫶🏼🧡

Marily

Silvia

Hermosa rutina de piernas!! Tranqui pero matadora!! Antes de empezar el Tropical Sweet yo odiaba las sentadillas, sufría haciéndolas jaja ahora no solo las hago sin problemas, las disfruto!! De verdad que el cambio fue rotundo!! No lo digo yo, la gente conocida está asombrada del cambio!! Real!! Gracias 🥰🥰

Sabri🫶🏽

Vicky

Lindo para arrancar un lunes que uno esta re pesado!

Noella

vamos que este agotamiento de piernas sí se puede ver 👏👏👏👏👏😁

Carolina

WARM UP:
- Cat cow x 6
- Hamstring stretches x 12 (6 each side)
- Knee hugs with ankle rotations x 10 (5 each side)
- Bodyweight squat to deadlift x 12

WORKOUT:
Circuit
- Lateral step squats 3 x 15
- Bodyweight side lunges 3 x 12 each side
- Bodyweight reverse lunges 3 x 12 each side

Superset 
- Lateral leg lifts 3 x 15 each side 
- Supine bent leg abductions 3 x 15

- Cat cow x 6
- Hamstring stretches x 12 (6 each side)
- Knee hugs with ankle rotations x 10 (5 each side)
- Bodyweight squat to deadlift x 12

- Begin positioned on your hands and knees
- Round your back up and tuck your chin
- Arch your back down and look forward

Cat cow

- Kick one leg forward and up as you circle the opposite arm overhead
- Reach your hands for your toes forward off the body
- Repeat on the opposite side

12 reps (6 each side)

Hamstring stretches

- Stand tall, feet about hip width apart 
- Bring one knee up, holding the knee gently with both hands
- Rotate the ankle externally 
- Repeat on the opposite side

10 reps (5 each side)

Knee hugs with ankle rotations

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Hinge forward at the hips, reaching both hands down to the floor
- Return to starting position

Bodyweight squat to deadlift

Warm up

- Stand with feet together
- Step to one side just outside shoulder width
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Step the feet back together
- Repeat the opposite direction

Lateral step squats

- Start by standing tall with your feet parallel and shoulder-width apart
- Your back should be straight and your weight on your heels
- Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°,keeping your trailing leg straight
- Push back up and return to the starting position and repeat to the opposite side

12 reps each side

Bodyweight side lunges

- Take a long step back, lowering your back knee until both legs are bent to 90 degrees
- Drive through both feet to stand
- Lift and drive your knee forward and up
- Repeat on the opposite side
- Alternating back and forth

12 reps each side

Bodyweight reverse lunges

- Lateral leg lifts 3 x 15 each side 
- Supine bent leg abductions 3 x 15

- Stand upright holding a chair for support, weights around each ankle
- Without much movement through your body lift one leg to the side
- Lower and repeat
- Complete desired reps then repeat on the opposite side

15 reps each side

Lateral leg lifts

- Lying on the ground with your legs extended upward, knees bent to 90 degrees and weights around each ankle
- Open and close your legs with a slow controlled motion

Supine bent leg abductions

Superset

W2/D1 Monday: Leg day

29 semanas de embarazo, tenía que bajar de level up y me encantó start up!!! ❤️

W2/D1 Monday: Leg day

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