Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W2/D4 Thursday: Leg day
Uploaded: 2023-12-13T22:09:48.520Z
Duration: 50 min
Description: W2/D4 Thursday: Leg day

Barbara

Virginia

Florencia Bagio

🥵🥵🥵🥵🥵🥵muy fuerte!!!
Porfi pongan en cada ejércicio si las repeticiones son totales o x pierna gracias!

Marita

🔥🔥🍑🍑🍑👏🏼👏🏼👏🏼

Sofia

Caro

Csasin

Natalia

Melu

Melisa

Amelia

Dafne

Memi

Divinaaaa! Gracias a los tutoriales aprendí como hacer estocadas! Genia!

Soledad

Excelente rutina!!! 
Vamos por mas✊🏻

Micaela

Analía

Delfina

Giorgina

Agustina

Denise

Agostina

Susana

Myriam Martín

Dai Allegrina

Alucinante !!! No dejo de agradecerles ! Me sume a un montón de gente q hacía como ustedes pero nunca me enganche , son lo más !!!! Genias totales !!!!!! Gracias x compartir !

Majo

Maria

Luciana

Excelente entrenamiento!! 100% recomendado

Vanesa Cavagnero

Guadalupe

Jimena Sanchez

Matador!!!!!! Cada día más!!!!! Vamossssss. Amo la app y tus rutinas Carito

Daniela

Tarde pero adentro …. 💪💪💪💪💪

Maria Laura

Erika

Martina

Andrea

Xime Pedraza

Luciana Campanella

Excelentísimo Caro! ❤️my legs are on 🔥

Claudia

Excelenteeeee rutina Caro !!!! Agotada pero feliz!! 😅💪🏼🍑🔥

🔥🫶🏻🙌🏻 en la primer serie del último me salió del alma decir en vos alta ¿por qué me hacés esto, Caro? 😂😂😂… pero cómo se disfruta cuando se termina 🙌🏻🙌🏻.

María Capozzi

Matador! 🔥🔥 Qué genia eres 👏🏻👏🏻👏🏻👏🏻

Claudia Denisse

Silvana

Cintia

Vamosss q terminaa la segunda semanaa 💪🏻💪🏻

Virginia Fornasero

Maruulita

Naty

Recuerden que no se descansa casi nada entre ejercicios que están dentro del mismo superset. Se hacen seguidos o con mínimo descanso entre sí y se descansa entre 1 y 3 minutos al finalizar esos 2 ejercicios del superset.

Los finisher siempre son opcionales =)

- 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
- Your knees should be inline with your toes

Squats

- 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

Dynamic hamstring stretch

- Bend one leg back and grab the foot with your hand
- Balanced on one leg, hinge forward at the hips and reach your fingers toward the floor
- Rise back up to starting position
- Complete desired reps or time then repeat on the opposite leg

Quad stretch

- Take a small step forward, toe to heel
- Keeping a slight bend in both knees, hinge forward and sitting your glutes back
- Repeat moving forward

Hamstring helpers

- Lift one leg forward and up, bending at the knee
- Gentle pull the knee toward your body
- Release and repeat on the opposite side

Knee hugs

- 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

Side lunges

Warmup

- Stand with feet shoulder width apart, dumbbells in each shoulder
- 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
- Your knees should be inline with your toes

Back squats

- Stand upright with your feet shoulder-width apart, holding a pair of dumbbells by your side
- Step one leg forward, and then bend both knees to lunge down
- Your back knee should hover just above the ground, with your front leg bent to a 90° angle
- Once in the down lunge position, powerfully drive off your front foot to push your body back up to standing
- Repeat with the opposite leg

Forward lunges

Superset 1

- Hold two dumbbells in front of your thighs, palm facing inwards
- Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor
- Pause, then return to upright position
- Complete desired reps then repeat on the opposite side

Single leg deadlift

- Place a mini band around both feet
- March your feet with control, lifting your knees until they are inline with your hips

Mini band runners high knees

Superset 2

-  Place a band just above both knees, your upper back on a bench and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage and squeeze your glutes
- Lower back to starting position

Mini band hip thrust

Superset 3

- Jump up and land in a lunge stance, with both knees bent at 90 degrees
- Pulse 2x
- Jump up, switching your feet in mid air and landing on the other side
- Alternating back and forth

Pulsed power lunges

FINISHER

W2/D4 Thursday: Leg day

Pamela

Wooooof. Lol. Thank you! Looking forward to this Level Up.

Barrett

W1/D1 Monday: Leg day

Clara

Hermosamente inchequeable el último ejercicio jajaja! Hermoso entrenamiento 🫶🏻

Maru

Cuando ves la rutina decis: “ah, viene tranqui”… pues no mi cielaaaa!! Vas a morir post training seguro, si es que no fue duranteee 🤦🏼‍♀️🙌🏻

Belula

W1/D2 Tuesday: Upper body

Hice esto porque no estaba muy motivada, ahora tengo energía devuelta, gracias!

W1/D3 Wednesday: HIIT

si alguien encuentra mis piernas mandenmelas 😂

Mari

W1/D4 Thursday: Leg day

Me encanta que las rutinas de upper body incluyan core 🩷

Rocio

W1/D5 Friday: Upper body

Como decimos siempre, nunca subestimar las rutinas de caro🤣🤣🤣🤣🤣🫶🔥

Great workout on a rainy day! 💪🏻😁

W1/D6 Saturday: Glutes

La semana pasada arranqué devuelta éste entrenamiento. ¿Caro, qué te pasó mientras hacías esta rutina? 😂😂🥵🥵🥵

W2/D4 Thursday: Leg day

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