Name: Playbook - Laura Sanchez - W4/D1 Lower Body
Uploaded: 2024-02-25T04:18:30.635Z
Duration: 70 min
Description: W4/D1 Lower Body

Alicia

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 8-9
more weight than last week
mas peso que la semana pasada

Banded Barbell Back Squat

Set 1: RPE 7
Set 2: RPE 8
Set 3: RPE 8.5
Set 4: RPE 9-10 (As heavy as you can/ lo mas pesado que puedas(

Deadlift

Brind the Kb’s or db’s to the machine

Trae las Db’s o Kb’s a la maquina

- Stand in a wide toed out stance 
- Hold two dumbbells forward of your legs in front of your pelvis
- Lower into a squat, lowering the dumbbells to the ground
- Stand up to full extension

Sumo Squats

Leg Press - High feet

Superset

RPE 8-9/10

Heavier than last week
Mas pesado que la semana pasada

Barbell Banded Good Mornings

Db Reverse 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

W4/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

W4/D1 Lower Body

Community

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