Name: Playbook - Genevieve Morton - W3/D5 Legs + cardio
Uploaded: 2021-08-26T19:31:57.171Z
Duration: 45 min
Description: W3/D5 Legs + cardio

Legs + cardio
- Change to alt. step ups 4 x 12 
- Change to assisted squat 4 x 10
- Fire hydrant 4 x 20
- Sumo pulses with front rack 4 x 8 
- Glute Bridge Tucks 4 x 10

Tabata
- Bike intervals 20 seconds on 10 seconds off x 4

- Stand up straight (palms facing the side of your legs).
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.

Alternating Step-Ups

- Stand straight in front of a bench, box, or chair.
- Push your hips back and down 
- Continue down until you reach the bench 
- Keep your chest up throughout the movement 
- Press through your heels extending your legs to come up

Box Squat

- Stand tall with your feet slightly wider than hip width apart, and toes slightly turned outward.
- Hold a dumbbell at your shoulders, and bend at the knees - driving your knees outward - and hips towards parallel.
- To stand, think about pressing the floor away.

Front-Rack Sumo Squat Pulse (3lb)

Glute Bridge Tucks

Tabata stationary bike

W3/D5 Legs + cardio

It looked easy but it was very hard. I am just starting out. I know I can follow the video examples.

Jed Roland

Great starter, the clamshells are much more challenging than then appear!

Jack Hoskins

W1/D1 Legs + Abs

I think I can see my abs after that work out

Love the simplicity of your workout but yet you can feel the effectiveness!!

Raymond

W1/D2 Upper body + Abs

Great. TY for the continued encouragement

W1/D3 Arms + abs

W1/D4 Poison of choice

The glute bridges were different. I used dumbbells for the step ups

W3/D5 Legs + cardio

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