Name: Playbook - Janet Calderon - W3/D1: Legs
Uploaded: 2024-01-02T12:08:53.985Z
Duration: 70 min
Description: W3/D1: Legs

Perform both exercises back to back.  Take a break after you perform both exercise.  Repeat for the number of sets given

Place your feet just about hip width apart.
Bend your knees and lower your body slowly until your glutes are in line with your knees.
While keeping your knees sturdy and now allowing them to come in, push through your heels keeping that upright torso, then begin to fully extend your knees.
Try it out with just bodyweight before adding any additional weight

Goblet squat

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Superset 1 legs home 1

1. Place the dumbbell on your shoulders
Step 2: Stand with your feet shoulder width apart.
Step 3: Bend at the knees and drop your but down just bellow knee height.
Step 4: Raise back up 6-8 inches, go back down below your knee, and then stand all the way up.

1.5 rep narrow squat

e your front foot on something higher than the ground.  Start with a 1 or 2 inch elevation. Start without weight or one that you're comfortable with.   As you get stronger/more comfortable with the movement add more elevation.

Find a comfortable stance.  Don’t try to do a spit or be a ballerina.  About 12-16 inches between your feet is enough distance.  As you build mobility and strength you can elongate the stance, but don’t try to be Jean Claud Van Damme on your first attempt.

Focus on efficiently dropping your back knee to the ground.  You want to drop the back knee straight to the ground, with no forward momentum.  Go slowly and GENTLY kiss your knee on the ground, do not slam it.

Drive all your weight through the front foot, with an emphasis on the heel.  Do not let your heel elevate or leave the platform.

Pause and repeat

Front foot elevated split squat

Superset 2 legs home 1

First, you need a bench or a box that has the right height: it should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Hip Thrusts *

Hook one end of the resistance band around one foot and the other behind knee

Begin on all fours, ensuring that your wrists are directly beneath your shoulders and your knees are under your hips. Keep your back straight, pelvis tucked in and core engaged.

Straighten your right leg directly behind you, propping itself on your toes. Your left leg remains where it is. 

Lift the right leg up as far as you can go, squeezing your glutes at the top position. Again, keep the leg straight and behind you.

Slowly bring it back down and repeat all the reps on one side before switching to the other.

Banded straight leg kickback

Sit on a chair/bench.   Attach a booty band around the bottom of your thighs. Make sure you're seated tall, lengthening through your spine. Do not slouch.
Open your knees to either side, pushing against the booty band for resistance as you do.
Go as far as your hips allow without causing pain, then bring your knees back together. This counts as one rep.

Upright Hip Abduction

Superset 3 legs home 1

W3/D1: Legs

Stephanie Bailey

*Challenging* but not complicated! I feel accomplished 💪🏽

Paige

Adria

W1/D1: Legs

NANCY

W1/D2: Upper Body

Terri

It was easy to follow but definitely made me tired in a good way! Lol

Jalesa

Zujeiry

W1/D3: Full Body

Great workout but damn you split squats 😫😫😫😫

W2/D1: Legs

This program is perfect for my finals week 😵 thank u for this great quick home workout, Janet 💕

W3/D1: Legs

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