Name: Playbook - Kenza Tounakti - WEEK 1 - LOWER BOD 1
Uploaded: 2023-09-23T14:03:42.161Z
Duration: 45 min
Description: WEEK 1 - LOWER BOD 1

Reem

Dagmara

Yo it’s only 2 sets each exercise but I woke up so sore the next day girl 😭

Kenza

- Leg extensions 2x10-20 RIR:2-4
- Leg press 2x10-20 RIR:2-4
- BB or Machine hip thrust 2x10-20 RIR:2-4
-Step ups 2x 10-20 RIR: 2-4
- Glute hyperextensions 2x10-20 RIR:2-4
- Machine calf raises 2x10-20 RIR:2-4

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

Drive knee as far in front of your toes as you can without your heel coming off the ground 

This helps your improve the range of motion at your ankles

Ankle mobility

Deep lunge to hamstring stretch

Hip mobility

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack (each side)

Go as deep as you can without rounding your lower back

Assisted squat

Lower body dynamic warm up

- 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

Leg extensions

- Place feet shoulder width apart on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell hip thrusts

- Place foot up onto the box and push through your heel to stand up
-touch down with your other leg but do not use it to push back up

Step ups

- Hold a weight
- Raise and lower your upper body engaging glutes

Weighted hyperextensions

- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

WEEK 1 - LOWER BOD 1

Another INCREDIBLE one. That high rep has things burning in ALL the right places. Can’t wait for tomorrow 💪🏼💪🏼💪🏼

Jessica

Maria Carolina

WEEK 1- UPPER BOD 1

W1/ REST DAY

WEEK1-LOWER BOD 2

WEEK 1 - UPPER BOD 2

WEEK 2 - LOWER BOD 1

WEEK 2- UPPER BOD 1

W2/ REST DAY

WEEK 2 - LOWER BOD 2

WEEK 2- UPPER BOD 2

W2/D6

W2/D7

W3/D1

hoping to have alt exercises if there’s no machine available.. but i enjoyed how simple the workout is and definitely burns and good sores lol.. i love how it was split and definitely easy to follow, not wasting my time in the gym thinking what to do next. Thank you!

WEEK 1 - LOWER BOD 1

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