Name: Playbook - Laura Cabrera - Day 1 - Legs
Uploaded: 2024-01-17T19:28:04.223Z
Duration: 45 min
Description: Day 1 - Legs

Ines

Day 1 : Legs 

- Reverse Lunge with bar 4 x 12ea
- Bulgarian Split Squat 4 x 12ea
- Deadlift Smith machine 3 x 15
- Cable Sumo Deadlift 3 x 15
- Incline Front Squat with DB 3 x 15
- Single Leg Squat 3x15ea

- Hold the end of the landmine bar at one shoulder
- Step the same leg back
- Lower down until both knees are bent to 90 degrees
- Drive through your front foot to restring to the starting position
- Complete desired reps then repeat on the opposite side 

12 reps each leg

Reverse Lunge with Bar

- Start with your back foot on top of an elevated surface, weight held at the chest
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

12 reps each leg

Bulgarian with Weight

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

Smith Machine Deadlift

- Begin with placing the cable all the way down
- Press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Cable Sumo Deadlift

- Stand in a wide toed out stance
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Bend your knees bringing your glutes down into the bottom of a squat
- Extend both legs, returning to the starting position

Incline Front Squat with DB

- Prop one leg up slightly, lateral to your body
- Bend your standing knee, lowering your hips back and down
- Get as close to Partial as you can
- Drive through your foot, extending your leg to return to the starting position
- Complete desired reps then repeat on the opposite side 

15 reps each leg

Day 1 - Legs

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