Name: Playbook - Isabelle Reckamp - Legs and shoulders
Uploaded: 2023-07-23T21:45:30.581Z
Duration: 65 min
Description: Legs and shoulders

This workout is going to be focused on legs and shoulders with a hint of core.
This one is going to be using medium-heavy weights.
Good luck!!

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Start with one arm behind your back or out for stabilization 
- Take the dumbbell or small plate in the other hand and hold it up until your bicep is straight out from your shoulder
- Push dumbbell straight up and back down to where you started
- Slow and controlled is key.
- Do number of reps per arm

strict press

- Hold the dumbbells in front of you with your palms facing you
- Press up and rotate your wrist until your palm is facing the opposite direction
- Lower with a slow and controlled movement

Dumbbell seated Arnold press

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Superset #1

- Keep a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height
- Lower with a slow and controlled movement
- Do number of reps for each arm

Cable lateral raise

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended
-Use assisted pull-ups if needed

Pull-up

Superset #2

- Start with a medium weight EZ bar or dumbbells. 
- Have a bend in the knee and push your butt back like you are closing a door behind, while lowering the bar. When your hips can’t go any further, come back up.
- Then lift the bar straight up to do an upright now.
- This is one rep

RDL to upright row

- Laying on your back, reach with your elbow to your opposite knee and then return to laying down
- Then reach, with that same arm, for the opposite foot with your hand.
- This is one rep
- Do # of reps for each side

Knee-toe jack knives

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged
- One rep is a dip on both sides

Low plank hip dips

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Legs and shoulders

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