Name: Playbook - Laura Cabrera - W3/D1 Legs
Uploaded: 2024-01-17T19:38:48.301Z
Duration: 45 min
Description: W3/D1 Legs

WARM UP GIANT SET:
- Side to Side Lunge 3 x 12ea
- Banded Squat 3 x 12
- Lunge in place 3 x 12ea

WORKOUT: 
- Deadlift 4 x 12
- Goblet Squat 4 x 12
- Bulgarian Smith Machine 3 x 15ea
- Static Pulse Lunge Weighted 3 x 15ea
- Decline Hams Curl with DB 3 x 15

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

12 reps each side

Side to Side Lunge

- Place the short band above your knees 
- 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
- Your knees should be inline with your toes

Squat - Short Band

- Take a large step forward and lower yourself until your front leg and back leg are both at a 90 degree angle
- Push into your front heel and foot to raise back up to a standing position
- Alternating back and forth for time or reps

12 reps each side

Lunge in Place

WARM UP GIANT SET

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- Start with your back foot on top of an elevated surface 
- 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

15 reps each side

Bulgarian Smith Machine

- Stand in a split stance position, with your top foot elevated and a weight held at the chest
- Lower your back knee down toward the floor until both knees are bent to 90 degrees
- Pulse 2x
- Extend both legs, returning to the starting position
- Work both sides

15 reps each side

Static Pulse Lunge Weighted

- Hold the DB with your feet
- Raise the DB up
- Engage your hamstrings as you raise
- Go up and down with a slow controlled motion

W3/D1 Legs

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