Name: Playbook - Laura Sanchez - W3/D1 Lower Body
Uploaded: 2024-02-25T04:18:30.567Z
Duration: 60 min
Description: W3/D1 Lower Body

Alicia

RPE GUIDE to know what weight I have to lift

GUIA DE RPE para saber que peso tengo que levantar

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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 your starting weight.

Set 1: Barra vacía
Set 2: Poner algo de peso pero no el peso con el que empiezas.

Barbell Back Squat

Back Squats Warm up sets

RPE 7-8 (Same than last week or heavier, depending on how you feel)

RPE 7-8 ( El mismo peso de la semana pasada o mas pesado, dependiendo de como te sientas)

Banded Barbell Back Squat

RPE 8 and increase weight if you feel good.

RPE 8 y sube el peso si te sientes bien.

Barbell Romanian Deadlift

Cyclist Squats

Single Leg Banded Hamstring Curl ( each leg/ cada pierna)

Leg Curl Machine

Superset

Barbell Banded Good Mornings

DB Walking Lunges

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline Sit Ups

W3/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

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

W3/D1 Lower Body

Community

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