Name: Playbook - Etoile Ebene - Legs Week 1 / Week 2 / Week 3
Uploaded: 2023-12-12T20:32:37.423Z
Duration: 30 min
Description: Legs Week 1 / Week 2 / Week 3

There are plenty of exercise out there to build strong legs and that definition. 

However, in order to get there you need to practice self-awareness regarding around that lower-body and your overall body honestly. 

Understand, which keg is your weakest leg, are your quadriceps stronger or weaker than your hamstrings.

It’s not rocket science but it takes, patience and dedication. If you want to achieve long-term results. 

I will share EVERYTHING I’ve learned so far and will learn in the process, of transforming my body. 

Let’s focus and do it a day at a time. It’s not a race, the only person you are competing with is the person you were yesterday. 


Let’s go🔥

- Start with feet wide and toes out
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, touch the weight to the ground and rise back up

***Beginners: 
Start with a weight you’re comfortable with. 
Or without weight and focus on form. 

8-12 reps maximum

Sumo deadlifts (from extension)

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs toward a seated position 
- Drive through your heels to press all the way back to starting position

***Beginners: 
Only use both bands to start with this exercise
And build yourself up in time 

8-12 reps maximum

Banded Standing Leg Press

- Roll your shoulder back and keep your chest up high
- Step forward bringing your back knee down until both legs reach 90 degrees
- Step back to the initial position

8-12 reps

Standing lunges

- Tight core 
- choose a weight that’s challenges but you’re comfortable with 
- push your leg backward, as you come back up keep a slight flexion in your legs
- And go right back to it