Name: Playbook - Isabelle Reckamp - W3/D1 Quick but difficult legs 🤌🏼
Uploaded: 2023-07-01T13:12:40.143Z
Duration: 45 min
Description: W3/D1 Quick but difficult legs 🤌🏼

This one is a bit of a doozy, but so worth it!! Try to go a little bit heavier than you normally would since it is only a few exercises. You can do it!

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight
- You want to use heavy enough weights that the last couple of reps are very difficult but possible

Conventional deadlift

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

Leg press - sumo stance

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrusts

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward

Landmine RDL

- Set the stair climber to a quicker pace, mine was at setting 9

Stair Climber

W3/D1 Quick but difficult legs 🤌🏼

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W1/D2 Back, Bi’s, and Tri’s

W1/D3 Core EMOM

W1/D4 Active rest day !!!

W1/D5 Lower body BURN🔥

W1/D6 Chest and back ⏳

W1/D7 Rest Day

W2/D1 Lower body 🦵🏼🍑

W2/D2 Biceps and Triceps 💪🏽

W2/D3 Full Body Cardio

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W2/D6 30 min legs + cardio

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W3/D3 Cardio core circuit

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W3/D5 Take a new class

W3/D6 Shoulders/back

W3/D7 Rest day

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W3/D1 Quick but difficult legs 🤌🏼

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