Name: Playbook - Clara Lai - Week 3-4 : Leg (2)
Uploaded: 2024-01-30T23:00:20.892Z
Duration: 45 min
Description: Week 3-4 : Leg (2)

This is the second leg workout of the week. You will be repeating this workout on week 4

- 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

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
- Can be modified with using body weight only
*reps in total

Walking lunges with dumbbells

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Keep your chin tucked to maintain a neutral spine

Back extension (Glute focused)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Optional: add a band around the thighs

Glute bridge

Week 3-4 : Leg (2)

Pleng

Anna

Isadora

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 : Upper body (1)

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!

Week 3-4 : Leg (2)

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