Name: Playbook - CARO SUKI & ROCIO GUIRAO . - W5/D1 Monday: Leg day
Uploaded: 2023-12-13T22:09:48.634Z
Duration: 45 min
Description: W5/D1 Monday: Leg day

Barrett

Ufff parecía re inofensiva la rutina pero tengo las piernas prendidas fuego🔥🔥🔥 me encantó!!!

Claudia

Por diosssss 🔥🔥 hoy si wue me quemo todo

Csasin

Pilar

Andrea Florencia

Gracias por proponer rutinas diferentes cada día y mantenernos con energía para entrenar!

Carito

Argentina campeón muchos festejos pero acá firme lunes de piernas! 💪🏽 🇦🇷 🔥

Analía

Agustina

Increíble el entrenamiento!! No encontraba forma de motivarme entrenando y desde que arranque con la app estoy feliz❤️

Jazmin Weksler

Giorgina

Vicky

Sabri🫶🏽

Carolina

Subió la intensidad y se notó, me encanta!!

Silvia

Excelente! Me encantó! 🤸‍♂️💪❤️

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
Set
- B-stance deadlift to squat combo 3 x 6 each side

Superset 
- Sumo deadlift 3 x 12
- Squat hold 3 x 30 seconds 

Superset 
- Fwd lunges 3 x 10 each side
- Dumbbell swings 3 x 15

Finisher
- Marching glute kicks 3 x 12 (6 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

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Step into a shoulder with stance
- Sit your hips back and down into a squat
- Stand up to full leg extension, then step back return to starting position

6 reps each side

B-stance deadlift to squat combo

- Sumo deadlift 3 x 12
- Squat hold 3 x 30 seconds

- 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 with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down to parallel 
- Hold this position for desired time

Squat hold

Superset

- Fwd lunges 3 x 10 each side
- Dumbbell swings 3 x 15

- 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

10 reps each side

Fwd lunges

- Grab the dumbbell by one end, allowing it to swing between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swings

- Lay on the floor with your legs bent, feet flat on the floor
- Push through your heels bringing your hips up into a glute bridge position
- Squeezing your glutes, march your feet

12 reps (6 each side)

Marching glute kicks

W5/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! 🚴🎧💪🏼

Nati

Bici a full eso se sintió 🤪🤪🤪🤪

Vanina

W1/D2 Tuesday: Yoga o Cardio LISS

Me gustó mucho! Agotador para principiantes jaja 😁

Ximena

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!

W5/D1 Monday: Leg day

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