Name: Playbook - Laura Cabrera - Day 1 - Quad & Hams
Uploaded: 2024-01-17T19:28:04.267Z
Duration: 45 min
Description: Day 1 - Quad & Hams

Warm Up
Circuit 1 - 3 Rounds
Back Lunges Short and Long x 15
Jump Squat x 15

Workout 
Single Leg Extension 4x20
Incline Deadlift 3x15
Bulgarian 4x15
Lateral Lunge 3x20
Abduction 4x25

Back lunges - Short & Long

Jump Squat with db

Warm Up

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single Leg Extension

- Place the dumbbells just above your feet
- Engage your lats
- Pull the dn up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Incline Deadlift

- 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

Bulgarian with Weight

- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled

Lateral Lunge (dumbbells)

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abduction

Day 1 - Quad & Hams

Ines

Day 1 - Legs

Amazing WOD💪🏼☀️ Thanks coach!!!

Alessa

Laura Cabrera

Day 2 - Back & Biceps

Day 3 - Glutes

Super nice!!! I felt powerful after this WOD 🤍

Day 1 - Quad & Hams

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