Name: Playbook - Julie Veselkova - Week 1 day 3 Legs
Uploaded: 2023-01-10T12:47:44.218Z
Duration: 45 min
Description: Week 1 day 3 Legs

Wendy

Devin

Melissa

Yara

Brijhae

Alyssa Moreno

It was so hard but I’m excited to get better at everything.

Brianna

Treadmill incline walk & stretch

Perform both movements back to back before taking a break

- Stand holding a kettlebell low and between your legs
- Begin your squat and push your hips back as you come down 
- Lean slightly forward throughout your rep 
- Pause at parallel and extend your legs to come back up

Kettlebell squats

-Hold the kettlebell in both hands 
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell RDL

Warmup

- Get into position and place the attachment on your ankle
- Push back and up with your foot and extending your leg upwards at a slight outward angle 
-Squeeze the glute at the top of the movement
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-Go heavier each set as you drop reps

Dumbbell bulgarian split squat

- 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

Leg press - mid stance

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Week 1 day 3 Legs

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