Name: Playbook - Laura Cabrera - W1/D5 Legs
Uploaded: 2024-01-17T19:33:40.703Z
Duration: 45 min
Description: W1/D5 Legs

Warm Up Giant Set:
- Banded Good Morning 3 x 12 
- Banded Monster Walk 3 x 12ea
- Banded Single Leg Glute Bridge with Abduction 3 x 12ea

Workout
- Sumo Squat with 2 Pulses 4 x 15 
- Banded Squat (Long Loop) 4 x 12
- One Leg Kneeling Squat Banded Weigthed 3 x 12ea
- Banded Seated Abduction 3 x 15
- Squat to Calf Raises 3 x 12

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded Good Mornings

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

12 steps each leg

Banded Monster Walk

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift and lateral kick
- Lower back to starting position

12 reps each side

Banded Single Leg Glute Bridge with Abduction

Warm Up Giant Set

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

Sumo Squat with 2 Pulses

- Keeping slight bend in knees and a flat back
- Clean band up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

Banded Squat - Long Loop

- Anchor a band behind you and place the opposite end around the hips and hold a weight at the upper back
- 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

12 reps each side

One Leg Kneeling Squat Banded Weigthed

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Banded Seated Abduction

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Press up onto the balls of your feet, engaging your calves

Squat to Calf Raise

W1/D5 Legs

Michelle Bravo

W1/D1 Legs

Julie

W1/D2 Upper Body

I really enjoy your workouts. Can you list the bands your using both leg and long bands , I’d love to take this to the next level. Thank you so much 😊

W1/D5 Legs

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