Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W4/D1 Monday: Leg day
Uploaded: 2023-12-13T22:09:48.593Z
Duration: 45 min
Description: W4/D1 Monday: Leg day

Ximena

Loving these!!!! Perfect way to get back into lifting. Thank you! Can’t wait to see what the other sessions have to offer.

Barrett

Csasin

Analía

Natalia

Gracias x seguir haciendo rutinas entretenidas !!!

Carito

Giorgina

Sabri🫶🏽

Carolina

Se empezó la 4ta semana!! Estaba tan cansada y pensé que no podía, pero lo logré!!

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:
Superset 
- Sumo squat 3 x 15
- Deadlift 3 x 12

Superset 
- Quad extensions 3 x 10 each side
- Bodyweight side lunges 3 x 10 each side

Superset 
- Hip thrust 3 x 12
- Prone leg lifts 3 x 15 each side

- 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

- Start in a wide toed out stance, a dumbbell in each hand
- Sit your hips back and down into a squat
- Drive through your heels to stand back up

Sumo squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbell until mid to lower shin 
- Drive your hips forward and use your glutes and hamstrings to power back up to standing position

Deadlift

Superset

- Quad extensions 3 x 10 each side
- Bodyweight side lunges 3 x 10 each side

- 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

10 reps each side

Quad extensions

- 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

10 reps each side

Bodyweight side lunges

- Hip thrust 3 x 12
- Prone leg lifts 3 x 15 each side

- 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

- Lying face down on the ground with weights around the ankles
- With a slight bend in , raise one leg up off the ground as high as you can
- Squeeze your glute at contraction before lowering your leg to the starting position
- Repeat with the opposite leg
- Alternating back and forth

15 reps each side

Prone leg lifts

W4/D1 Monday: Leg day

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

Sofia

Martina

W1/D1 Monday: Leg day

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

Nati

Bici a full eso se sintió 🤪🤪🤪🤪

Vanina

W1/D2 Tuesday: Yoga o Cardio LISS

Me gustó mucho! Agotador para principiantes jaja 😁

Agustina

Alejandra

W1/D3 Wednesday: Upper body

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

Bicicleta 45 minutos aprovechados a fulll!!!

Macarena

W1/D4 Thursday: Yoga o Cardio LISS

Luciana

W1/D5 Friday: Full body

Susana

Brenda

W1/D6 Saturday: Yoga o Cardio LISS

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!

W4/D1 Monday: Leg day

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