Name: Playbook - HolStrength Training Club - W1/D1 Monday - Leg Day (HEAVY)
Uploaded: 2022-08-26T19:48:19.198Z
Duration: 60 min
Description: W1/D1 Monday - Leg Day (HEAVY)

It was amazing. I’ll probably have to adjust with the lunges because of my right knee. I still loved it though. Left me drenched with sweat so that’s amazing!!!

Stace

Warm-Up on walking for (5-10 minutes)
Dumbbell Front Squat (2 x 4-8)
Dumbbell Reverse Lunge (2 x 4-8)
Dumbbell RDL (2 x 4-8)
Dumbbell Hip Thruster (2 x 4-8)
RB Quad Extension (2 x 4-8)
RB Hamstring Curls (2 x 4-8)
Dumbbell Calf Raise (2 x 8-15)
Cooldown Stretching (5-10 minutes)

Go for a walk on an incline treadmill or outside for 5-10 minutes to get the blood pumping and warm the body up!

Walk

- Hold dumbbells at shoulder height
- Grip the ground with your toes
- Push your hips back and keep your chest up as you come down
- Keep your knees out throughout the entire movement
- Reach parallel and extend your legs to come up

Dumbbell Front Squat

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees (or touching the ground)
- Step forward back to the initial position by keeping the knee out and maintaining a slight forward lean
- Complete desired reps then repeat on the opposite side

Dumbbell Reverse Lunge

- Begin with dumbbells in each hand and feet hip width
-Keep shoulders back and down
- Press hips back and lower dumbbells down until mid shins
- Keep head down to maintain neutral spine alignment
- Lift back up to standing and press hips forward

Dumbbell RDL

- Place your upper back on a bench, and a dumbbell on your hips
- Push through your heels bringing your hips up 
- Make sure you’re hinging at the hips
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell Hip Thruster

- Wrap resistance band around the leg of a chair or tie a knot in the band and shut it in a door to anchor it
- Sit upright in the chair after you wrap the resistance band around your ankle
- Slowly extend your knee, pause at the top for 1 to 2 seconds, and slowly lower back down
- Accomplish the number of desired reps on one leg and then switch to the other

RB Quad Extension

- Anchor a resistance band by tying a knot in it and shutting it in a door
- Lay flat on your stomach and wrap the resistance band around your ankles
- Bring your heels to your glutes nice and slow, squeezing your glutes and hamstrings as they contract
- Slowly extend your legs back out to the starting position

RB Hamstring Curls

- Holding dumbbells at your sides and toes elevated, plantar flex at the ankle 
- Pause at the top engaging your calf
- Slowly lower back down and get a full stretch in the muscle

Dumbbell Calf Raise

It’s always import to let the heart rate slow down to normal gradually for best recovery. As well as flush out the deoxygenated blood from the muscles.

Cooldown Stretching

W1/D1 Monday - Leg Day (HEAVY)

W1/D2 Tuesday - Push Day (HEAVY)

I finish my first week doing the at home and beginners program for the gym tomorrow. I am left spent after every workout, and I love it. I been working out for 5 years now and I haven’t felt this why in a hot minute. Again I thank you Josh and the whole team for making this possible.

Nate

Heidi

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (LIGHT)

W1/D5 Friday - Chest & Back Day (LIGHT)

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

Quick but effective workout today. Thanks for the good push!

W1/D1 Monday - Leg Day (HEAVY)

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