Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W3/D1 Monday: Leg day
Uploaded: 2023-12-13T22:09:48.508Z
Duration: 45 min
Description: W3/D1 Monday: Leg day

Ximena

Energizante para empezar la semana!💪🫶

Claudia

Paula Foletti

Csasin

Nati

Rocio Del Valle

Paula

Andrea Florencia

Arrancando el lunes !! ya siento más fuerza en mi 3er semana💪🏽💪🏽!

Analía

Gracias x contagiar la energía para seguir cada día entrenando!!!!

Carito

Micaela

Giorgina

Buenísima esta rutina! 💪🤸‍♂️

Belen

Sabri🫶🏽

Silvia Spada

Silvia

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:
- Box squats 3 x 15
- Sumo deadlift 3 x 12
- Fwd lunges 3 x 12 each side
- Quad extensions 3 x 15 each side
- Hip thrust 3 x 12

- 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

- Hold a single dumbbell forward of the shoulders, standing with feet shoulder width apart
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Box squats

- Start in a wide toed out stance, holding two dumbbells forward of your body
- Bend at the hips, keeping your chest up and driving your hips back as you reach the dumbbells toward the floor
- Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand

Sumo deadlift

- Stand upright with your feet shoulder-width apart, holding a pair of dumbbells at your shoulders
- 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 on the opposite leg
- Alternating back and forth

12 reps each side

Fwd lunges

- From a seated position, feet flat on the floor with weights around each ankle
- Engage your quad as you extend one leg forward and up
- Lower your leg by bending your knee and repeat
- Complete desired reps then repeat on the opposite side

15 reps each side

Quad extensions

- Place your upper back on an elevated surface, and dumbbell at your hips
- Push through your heels bringing your hips up 
- Engage and squeeze your glutes
- Lower back to starting position

Hip thrust

W3/D1 Monday: Leg day

Martina

Super fun and perfect for everyone who wants to get back on track!

Żaneta 

W1/D1 Monday: Leg day

Bici fija con Podcast es la que va! 🚴🎧💪🏼

Bici a full eso se sintió 🤪🤪🤪🤪

Vanina

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Me gustó mucho! Agotador para principiantes jaja 😁

Agustina

Alejandra

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These days are helping me get back into yoga. Yay 🙏🏽🪩

Barrett

Bicicleta 45 minutos aprovechados a fulll!!!

Macarena

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Luciana

W1/D5 Friday: Full body

Susana

Brenda

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W2/D1 Monday: Leg day

Recuperando día de entrenamiento 💪🏼 semana ganada otra vez 🔥

W2/D2 Tuesday: Yoga o Cardio LISS

Maria Bello

Felíz volví a retomar! Que bien me siento!

Yuliana

W2/D3 Wednesday: Upper body

Días complicados, el cardio liss me salvo 💪🏼

Opté por una caminata enérgica de 45 minutos aprovechando el solcito!

W3/D1 Monday: Leg day

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