Name: Playbook - Laura Cabrera - Day 5 - Legs
Uploaded: 2024-01-17T19:28:04.464Z
Duration: 60 min
Description: Day 5 - Legs

Warm Up - Super Set
1. Reverse Lunges (dumbbells/barbell)
2. Jump Squat (bodyweight)

Workout 
1. Leg Extension 15x4
2. Front Squat 15x4

TriSet
12 reps x 3 rounds 
1. Bulgarian Squat (dumbbells)
2. Hip Thrust (dumbbells/barbell)
3. Deadlift (dumbbells/barbell)

Super Set: perform 2 exercises back to back, followed by a short rest.

- 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

Reverse Lunge with Bar

- Hold dumbbells forward off the body
- Lower in to the bottom of a squat pushing your hips back and down
- Reach parallel then explode/jump up
- Landing softly moving directly into the next rep

Jump Squat with Dumbbells

Super Set

- 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 Extension

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Incline Front Squat

-Trisets: perform 3 exercises back to back with no break

- 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 Dumbbells

Decline Hams Curl W/DB

- 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 glutes and hamstrings to power back to standing

Deadlift with Bar

Triset

Day 5 - Legs

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 5 - Legs

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