Name: Playbook - Clara Lai - Week 1-2 : Legs (1)
Uploaded: 2022-04-24T03:07:27.951Z
Duration: 60 min
Description: Week 1-2 : Legs (1)

Amazing start to the program. I can feel it in my lower body. So looking forward to the rest of the program!!

Sherin

It was such a great workout! I could feel that it’s working already haha

Abigail

This is the first leg workout for this week. You will be repeating this workout for week 2.

- Start with squats
- Performing a shoulder press while coming up

Squat to press

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps
- Optional: add a band

Sumo squat pulses

Superset 1

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground
- Aim to increase weight after each set

Sumo deadlift (Strength)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Dumbbell reverse lunges

Superset 2

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Week 1-2 : Legs (1)

Loved it! The only thing I was unsure about is the intensity of each set as you go through. But great well rounded workout!

Week 1-2 : Legs (1)

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