Name: Playbook - Leah Casciano - Day 5: Lifting (Lower Body)
Uploaded: 2024-03-18T18:00:17.305Z
Duration: 45 min
Description: Day 5: Lifting (Lower Body)

Warm-up (5-10 minutes of light cardio)

Squats: 3 sets of 8-10 reps
Deadlifts (if you have access to weights): 3 sets of 8-10 reps
Lateral Lunges: 3 sets of 8-10 reps per leg
Leg Press (if available): 3 sets of 10-12 reps

Cool-down and stretching (5-10 minutes)

This is your warmup AND cardio for the day!!! choose however you'd like! 
STAIRS, INCLINE WALKING, BIKING, ROWING, ETC. Anything that will keep you moving and gets your heart rate elevated for 30+ consecutive minutes

CARDIO

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Step laterally 
- Push your hips back as you come down 
- Keep one leg extended 
- Step back to the initial position

Lateral lunge

- Lying down with your legs extended vertically on the platform 
- Lower your legs towards your chest
- Drive through your heels to press the sled up to starting position

Vertical leg press

Spend time moving through each exercise and allowing your body to get properly loose and warm.

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Lay with your legs behind you and hips pressed into the floor
- Use your arms to press your chest up and back

Seal Pose

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch (L)

- Start in your Runner’s Lunge and walk your leg across laterally
- Lay your leg down in front of your hips, keeping your hips squared with the floor
- Your back leg remains extended while pressing your hips towards the floor
- Start with your torso lifted then walk your hands out

Pigeon Stretch (L)

Forward lunge stretch (R)

Pigeon Stretch (R)

- Starting on your knees with a flat back reach your hands out in front of you
- Heels together and feet apart press your hips and chest into the floor

Day 5: Lifting (Lower Body)

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