Name: Playbook - Janet Calderon - W4/D1: Legs
Uploaded: 2024-01-02T12:08:54.085Z
Duration: 70 min
Description: W4/D1: Legs

Jessica

Step ups - Glute focus

Stand with your feet shoulder-width apart.
Place a Dumbbell  of appropriate weight on your shoulders. If you're just starting with the exercise, begin with light weight. The bar of the barbell should rest on your trapezius muscles of the upper back near your shoulders.
Brace your abdominals and take a good breath in.
Exhale as you hinge at the hips. It should feel as if you are sending your hips backward (as if trying to shut a car door with your butt) or pretend that someone has a rope around your hips and is pulling them backward.

Inhale and focus on maintaining a straight back. Keep the arch of your lower back tight as you would when lifting from the floor.
Exhale. Make sure your head and chest are up and forward. Check that you aren't curling your back forward.
Inhale smoothly as you return to the starting position.

Narrow stance good morning*

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 *

- place a loop hand above your knees
-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

Banded hip thrusts

Superset 1 legs home 2

With a step bench or any contraption that you can rest your foot on, needing to be around knee height, get into a forward lunge position with torso upright, core braced with your back leg elevated on a bench.  Your leading leg should be far enough from the bench for you to be able to descend properly.   Drive up using your  heel.  Keep your dumbbells tightly tucked on your sides.

Bulgarian Split squat - Glute focused

Keeping both legs straight, exhale as you pull your strapped ankle away from the pulley on a diagonal until you fully contract your Glute. 
Hold for a count of two.
Inhale as you slowly return your strapped leg to the starting position.
Repeat for more repetitions.
Repeat with your opposite ankle.

Banded angled hip abduction*

W4/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 💕

W4/D1: Legs

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