Name: Playbook - Jey Fitness ⚡️ - Leg / Abs v1.
Uploaded: 2023-06-29T18:18:34.445Z
Duration: 60 min
Description: Leg / Abs v1.

Push it! It’s amazing what remembering why you get to do this for yourself just gives you that extra push. Let’s go!

Florentino

Tough stuff! Gloves recommended as I shredded my hands trying to hang on the bar lol I can not believe how hard it is to keep my hands in place on the bar for a squat. We got it done even if barely, because I feel fantastic! Next!

Leg exercises are key. They engage your body’s major major muscle groups and help with your body’s overall daily movements. 

Ab exercises help to improve your core strength and assist with stabilization during other workouts. They are also beneficial for improving your posture, strengthening your lower back, and supporting your everyday movements.

Throughout the workout:
⚡️Keep your core tight
⚡️Focus on squeezing the muscle each rep
⚡️Slower controlled movements
⚡️Focus on form over weight
⚡️Listen to you body, don’t overextend yourself, and No ego lifting.

**20min cardio of your choice - Can be performed in whole before or after your lift…or split up as 10min before and 10min after**

⚡️Performed as a superset 
⚡️No rest in between exercises

⚡️Start with the barbell on your upper back
⚡️Step back with the first foot and lower down until knees are 90 degrees
⚡️Repeat on the opposite side

Main muscle group: quadriceps (quads), glutes, hamstrings

Barbell Lunges

⚡️Hang from a bar
⚡️Tuck your knees up in a controlled manner
⚡️Do not swing back and forth
⚡️Focus on activating your core
⚡️Lower and repeat

Main muscles worked: abdominal (abs), forearms

Hanging knee raises

Lunges to hanging knee raises

⚡️Begin with dumbbells in each hand and feet hip width
⚡️Press hips back and lower dumbbells down until mid shins
⚡️Lift back up to standing and press hips forward

Main muscle group: hamstrings, glutes

Dumbbell RDL

⚡️stand shoulder width apart
⚡️place two dumbbells on the floor just outside your feet, parallel with your feet
⚡️Squat down and grab the dumbbells
⚡️keep your core tight
⚡️Stand straight up
⚡️reverse movement

Main muscle group: quads, hamstrings, glutes

Suitcase Deadlift

Dumbbell RDL to suitcase deadlift

⚡️Sit down with legs fully extended while leaning back
⚡️keep your core tight
⚡️Bend your legs and bring your knees toward your chest
⚡️Hold for a moment
⚡️fully extend your legs
⚡️Repeat

Main muscles worked: abdominals (abs)

Seated knee tucks

⚡️Sit down with legs fully extended while leaning back
⚡️keep your core tight
⚡️lift your legs up while keeping them straight
⚡️lower legs back down with controller movement
⚡️Repeat

Main muscles worked: abdominals (abs)

Seated leg raises

Knee tucks to leg raises

⚡️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

Main muscles: Glutes, quads, hamstrings, calves, hip flexors

Barbell Squat

⚡️Start with the barbell on your upper back
⚡️Push through the balls of your feet and raise your heels
⚡️Pause at the top engaging your calf

Main muscle group: calves

Calf raises (barbell)

Squats to calf raises

⚡️Position your feet shoulder width apart in the center of the sled
⚡️Keeping your back flat against the pad
⚡️Lower your legs towards your chest
⚡️Drive through your heels to press the sled back to starting position

Main muscle group: quads, hamstrings, glutes

Leg press (normal stance)

⚡️Perform a body weight squat pushing your hips back as you come down 
⚡️Push your hips as you come down
⚡️Reach parallel and explode straight up
⚡️land softly and repeat

Main muscle group: quadriceps (quads), glutes, hamstrings

Jump squats

Leg / Abs v1.

Before I knew it I was complete. I’m feeling the progress with consistency. I think I’m ready to add more weight. Great way to engage the muscle like when I first started. Next!!!

My chest is engaged! Felt nice to get started, and felt it at the end. Completely dead to finish one push up. No giving up now. Next!

Wow! At the end I really was at a failure to push up. Chipping away little by little. Loved it. Here we come better living!

Chest v1.

Bi’s / Shoulders v1.

Found a machine to help with the pull-ups and dips. Wow my arms and back are breathing!!!! Great stuff here, especially not having to think what to do next. Thank you for doing the research for us all.

Tough stuff! Yes! Can’t pull myself up, yet, but didn’t stop me from trying and hanging there with some resistance. Engaging in the target areas made the workouts more enjoyable as i didn’t feel rushed, but composed to gain control. Loving every bit of it. One day at a time. Next!

Leg / Abs v1.

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