Name: Playbook - Laura Sanchez - W2/D1 Lower Body
Uploaded: 2024-02-25T04:18:30.539Z
Duration: 60 min
Description: W2/D1 Lower Body

Mariana Vanessa

RPE GUIDE to know what weight I have to lift

GUIA DE RPE para saber que peso tengo que levantar

https://www.canva.com/design/DAF2ZOVOka8/VGbxc0uLm7vVsli7y_e05Q/edit?utm_content=DAF2ZOVOka8&utm_campaign=designshare&utm_medium=link2&utm_source=sharebutton

Pigeon Pose

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- 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

Air Squats

Warm up

Set 1: Empty Barbell
Set 2: Put on some weight but not the starting weight 

Set 1: Barra vacía
Set 2: Poner un poco de peso pero no el peso con el que empiezas

Barbell Back Squat

Back Squats Warm up sets

Starting at RPE 6-7 and Increase weight every set. 5 or 10pounds

Comienza a un RPE 6 o 7 eincrementa el peso después de cada set de 5 a 10 libras

Barbell Romanian Deadlift

1 1/4 KB Goblet Squat

Leg Curl Machine

Superset

15 each leg/15 Cada pierna
30# or RPE 6/10

Staggered RDL (15 each leg/ 15 cada pierna)

Banded KB Curtsy Lunges

- Lay on your back, hands at your sides, your legs pointed straight up
- Lift and lower your hips off the ground

Hip Pulses

W2/D1 Lower Body

Mi primer día después de varios meses inactiva. Excelente rutina me encanto😍👏🏻🔥

Zulymar Fulcado

Regina

Patty

W1/D1 Lower Body

Tremenda !!! Me encanto 
Creo que es lo que buscaba luego de mucho tiempo

Alicia

I loooove your workouts
You really push my limits
Thank you

Eunice

W1/D2 Upper Body

Ufff potente esta rutina, mejor y se daña🤣🔥🔥🥵

Janelle

Stine

W1/D3 Booty Gainz

Great!!
I'm really happy i joined your free week. I needed to go out of my comfort, and this has been very helpful

W2/D1 Lower Body

Community

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