Name: Playbook - Clara Lai - Week 1-2. : Legs (2)
Uploaded: 2024-01-30T23:00:20.879Z
Duration: 45 min
Description: Week 1-2. : Legs (2)

Felt more flexible and was able to add more weights to my reps. For the split squats the last rep says 123 lol I’m sure that was a mistake, just wanted to let you know tho!

Isadora

This is the second leg workout of the week. You will be repeating this workout on week 2

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (dumbbell)

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides
*reps for each leg

Dumbbell split squats

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

Lying hamstring leg curls

- Support upper back on a bench and the DB across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Band is optional

Dumbbell hip thrusts

- Push through the balls of your feet
- Engage your calves as you go up
- Can perform with body weight, dumbbell or machine

Standing calf raise

Week 1-2. : Legs (2)

Pleng

Anna

Week 1-2 : Legs (1)

The last workout really brought it all to a burn. Felt really good barely finished the last Rep, that’s how I know I have it my best.

Day two a little sore but not unbearable I usually over do my arm workouts and end up having swollen biceps the next day but I don’t think will happen this time around since I stocked to the workouts provided

Week 1-2. : Legs (2)

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