Name: Playbook - Don Saladino - W1/D4 Legs 🦵
Uploaded: 2023-12-18T19:30:19.334Z
Duration: 60 min
Description: W1/D4 Legs 🦵

Samantha

Chris Pittner

Welcome to Day 4 of Pure Strength DB!

Today's Workout
-Warmup
-Goblet Squat
-Split Squat
-Kickstand RDL
-DB Leg Ext
-DB Leg Curl
-BW Calf Raise

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3 Rounds. 3 Exercises. No Rest Between Rounds.

- Stand on one leg, bringing the opposite leg up behind you
- Slightly rotate through the hips (opening the hips)
- Rotate back to starting position
- Complete desired reps then repeat on the opposite side

Hip Airplane (Each Side)

- Lay on the floor with your feet flat and knees bent. Raise your hips off the ground
- Raise one leg off of the ground extending your leg up, with a slight bend in the knee
- Drive through the heel, extending your hips upward 
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly, returning to your starting position
- Repeat for the designated number of reps
- Switch legs and repeat for the designated number of reps

Single Leg Glute Bridge (Each Side)

- Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over
- First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands
- Ensure that your hips stay in line with your shoulders as you flex forward
- Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly
- With control, flex in and out of the stretch holding for at least 2 seconds in each position
- To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute
- For an increased stretch, maintain a neutral spine and raise your torso until it is vertical
- From here you can shift slightly forward and back to increase the stretch
- Maintain tension on your glute

Couch Stretch (Each Side)

Warmup

5 Rounds. 1 Exercise. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Stand with your feet slightly wider than shoulder-width apart, holding a dumbbell at the chest with your hands under the top edge of the dumbbell
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through your feet and extend your legs to return to the starting position
- Repeat for the recommended amount of repetitions

Goblet Squat

B Block

4 Rounds.  2 Exercises. 90 Seconds Rest Between Rounds.
*Note: Long rest time means go heavy! It will take you time to recover.  If you don't have the weight to go heavy you can decrease your rest time.

- Position yourself into a front lunge stance
- Grasp a dumbbell in each hand, letting them hang at the sides
- Begin by descending, keeping your weight on your front knee and lowering your back knee to the ground
- Maintain good posture throughout the movement
- Keep the front knee in line with the foot as you perform the exercise
- At the bottom of the movement, drive through the heel to extend the knee and hip returning to the starting position
- Repeat for the designated number of reps
- Switch legs and repeat for the designated number of reps

Split Squat (Each Side)

- Position your feet in a B-Stance (a staggered stance positioning, with the leg in front acting as the working leg and taking on most of the weight, and other leg supporting)
- Hold a dumbbell in each hand 
- Slowly lower the dumbbell with a slight bend in your knees, hinging at the hips, sitting your glutes back and keeping your back straight
- Lower the dumbbell until you feel a stretch in your hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, using your glutes and hamstrings to return back to standing
- Repeat for the recommended amount of repetitions, then repeat on the opposite side

Kickstand RDL (Each Side)

C Block

3 Rounds. 3 Exercises. 60 Seconds Rest Between Rounds.

- Sit on the edge of the bench with your feet on or slightly off the floor
- Your knees should be bent at 90 degrees so that they can move ups and down
- Keep your palms firmly on the bench and tightly grip the edge with your fingers (doing this allows lift the weight efficiently)
- Now, grasp the dumbbell between your feet and extend your knees until your quads are fully engaged (but do not lock your knees)
- Pause for a couple of seconds in that position and then lower with control to the starting position 
- Repeat for the recommended amount of repetitions

DB Leg Extension

- Choose the appropriate dumbbell and set it on the ground near the end of the flat bench
- Lie face down on the bench and position yourself so that your knees are at the edge of the bench
- Pick up the dumbbell from the floor with your feet, securing it between the arches of your two feet
- Your legs should be fully extended and you can wrap your arms around the bench for stability
- Bending at the knees only, slowly curl the dumbbell up towards your glutes
- Raise the dumbbell as far as comfortably possible or just past 90 degrees
- Pause for a moment at full contraction, squeezing your hamstrings and then lower the dumbbell with control back to the starting position
- Repeat for the recommended amount of repetitions

DB Leg Curl

- Stand with your torso upright holding a dumbbell in one hand by your sides
- Place the ball of the foot on a sturdy and stable elevated surface (that is around 2-3 inches tall) while your heels extend off to full dorsiflexion
- With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the up as you exhale by contracting the calves
- Hold the top contraction for a second
- As you inhale, go back to the starting position by slowly lowering the heels
- Repeat for the recommended amount of repetitions

Standing DB Calf Raise

D Block

W1/D4 Legs 🦵

START HERE

Craig

W1/D1 Back 🎒

Loved this! I was so excited to see the new programs, they look amazing!

Shani

W1/D2 Chest & Shoulders 💪💪

Holly

Nicole

W1/D3  Flow & Cardio 🙆 🧘

Renato

W1/D5 Arms & Abs 💪 🪨

Bow flex db are tough for pronated rows with boobs🥴

W2/D1 Back 🎒

Week one was amazing! My abs are still sore from the ab wheel 😅😅 
On to week 2!

W1/D4 Legs 🦵

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