Name: Playbook - CD Performance - W10/D4 Leg Day Week 11
Uploaded: 2023-03-20T12:48:41.534Z
Duration: 34 min
Description: W10/D4 Leg Day Week 11

Walking lunge, make sure your hips stay square as you are walking forward. Your band should have tension throughout your entire pull apart

Walking lunge w/ pull apart

keep your front foot stationary and press up through your heel. Keep your hips square forward.

Home Alternative:
1. Can be done with DBs
2. Use band and either anchor around your foot or around your neck. To create desired tension
3. Using anything that gives you between 2-4 inches of elevation of your front foot.

Elevated back lunge

Single arm squat and Close Row

You can use a cable machine or a band to row.

Keep your weight evenly distributed on your foot as you lean forward keeping your shoulder back and spine neutral.

Keep your knee soft and lean as far until you feel a good stretch through your hamstring without rounding your lower back!!

Stand straight back up through your heel

Single leg deadlift w/ row

Keep your weight on your heels and explode through your legs, rotate as your push overhead. 

* if using bands place under your feet handles in hands and rotate.

Thruster w/ rotation

Overhead resistance band tricep extension

This can be completed in a high plan or on your knees.

Brace your core and pull the weight across your body.

Plank Pull Across —CD

Leg day

W10/D4 Leg Day Week 11

Getting back into it and this was a perfect workout for it!

Megan bauer

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Cherie

Ashley

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W1/D3 Total Body Week 1

W2/D1 Leg Day Week Two

W2/D2 Upper Body Week two

W2/D3 Total Body Week 2

W3/D1 Leg Day Week 3

W3/D2 Upper Body Week 3

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W4/D1 Leg Day Week 4

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W4/D2 Upper Body Week 4

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W9/D1 Leg Day Week 9

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W9/D3 Total Body Week 9

W10/D1 Total Body Week 10

Didn’t get through 45 rounds 🤣 legs are jello.

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W10/D4 Leg Day Week 11

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