Name: Playbook - Laura Cabrera - W1/D3 Legs & Glutes
Uploaded: 2024-02-08T19:58:09.049Z
Duration: 45 min
Description: W1/D3 Legs & Glutes

SUCH A CHALLENGE, I loved itttt even if my legs didn’tttt 😍

Alessa

Side to Side Lunge

- Position yourself on your hands and knees 
- Place your band above your knees
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Banded Kickbacks

- Place your upper back on the bench
- Raise one leg off the floor
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single Leg Hip Thrust

Warm Up - Giant Set

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell Step Ups

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell Walking Lunges

- 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 with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Smith Machine Squat

Smith Machine Deadlift in Platform

W1/D3 Legs & Glutes

W1/D1 Legs

W1/D2 Glutes

W2/D1-Legs & Glutes

W2/D2 - Glutes

Such a challenging warmmm up😍 Thanks coachhhh

W2/D3- Quads & Glutes

W3/D1 - Glutes

I thanks you a lot coach, but my legs don’tttt! AMAZING WOD

W1/D3 Legs & Glutes

Community

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