Name: Playbook - Clara Lai - Week 3-4 : Legs (1)
Uploaded: 2024-01-30T23:00:20.885Z
Duration: 45 min
Description: Week 3-4 : Legs (1)

This is the first leg day of the week. You will be repeating the same workout on week 4

- Hold one dumbbell with both hands
- A slight sumo wide stance

Sumo hip hinge

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning (EZ bar)

- Start with an EZ bar on your upper back
- Press hips back and lower down until your glutes touch the bench
- Press through heels and stand back up

Box squats (EZ bar)

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

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

Dumbbell reverse lunges

Week 3-4 : Legs (1)

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 : Legs (1)

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