Name: Playbook - Laura Cabrera - Day 5 - Legs
Uploaded: 2024-01-17T19:28:04.257Z
Duration: 45 min
Description: Day 5 - Legs

Day 5: Legs 

- Sumo Squat with 2 Pulses 4 x 12
- Hamstring Curl in Machine 4 x 12ea
- Smith Machine Reverse Hypers 3 x 15
- Back Lunge to Squat 3 x 15ea
- One Leg Keeling Squat 3 x 15ea
- Hip Thrust 4 x 12

- Stand in a wide toed out stance 
- Hold a heavy kettlebell between your legs in front of you
- Lower into a squat, touch kettlebell to the ground
- Pulse 2x 
- Stand up to full extension

Kettlebell Sumo Squat with 2 Pulses

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

12 reps each leg

Single Leg Hamstring Leg Curl

- Begin in a prone position with your legs off the box or bench
- Keeping your feet under the bar and knees bent to 90 degrees 
- Lift legs up until parallel with your back, engage your glutes
- Keeping your back in a neutral position

Smith Machine Reverse Hypers

- Stand on an elevated surface, hold a weight in front of your upper chest
- Step back with one leg
- Lower your back knee down toward the floor
- Drove through your legs to return to standing on the bench
- Lower into a squat
- Complete desired reps then repeat on the opposite side 

15 reps each leg

Back Lunge to Squat

- Start in the kneeling position, one leg extended out to the side
- Keeping your back straight and core engaged
- Lower down until your glutes touch your heels
- Come back up extending hips forward
- Work both sides

15 reps each side

One Leg Kneeling Squat

- 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

Day 5 - Legs

More workouts from Laura Cabrera