Name: Playbook - Leslie Getnfit - W2/D3 LOWER BODY
Uploaded: 2024-03-02T19:54:16.797Z
Duration: 65 min
Description: W2/D3 LOWER BODY

I couldn’t do the pistol squats but maybe ill get there! Legs are dead!

Raquel

Jasmine

Gray workout… I have Bambi legs walking out the gym today 🤦🏾‍♀️

I can definitely feel it ! Pushing myself each workout

Kamara

I’m still recovering from Monday but I pushed through 💪🏾

Quiana

The glute kickbacks and abductors had me and my legs cryinnnn 🔥🔥🔥

Claudia

My legs are still on fire from Monday but I pushed through this workout

Keirrena

Set the back extension machine to mid hip height (on your pelvic bone), point your feet out at 45 degrees, slightly bend your knees if it’s more comfortable.

Let your upper body hang down so that your upper back rounds, or at least gets to neutral. Lock your back in that position.

The disposition of your back should move as little as possible during this exercise.
All movement should come from the hips and glutes.

Visualize a rod through your butt cheeks, imagine you are pivoting on that rod. NOT through your back.

Squeeze your glutes and imagine rotating through that imaginary rod.

At the top of the movement you should feel like you are humping the pad.

Conduct 3 sets of 20-30 reps

Once you can do 3 sets of 30 either progress by adding weight or trying working up to 3 sets of 50 reps.

GLUTES - Back Extension Machine

Step 1: Load your desired amount of weight onto the machine and sit down on the leg press seat.

Step 2: Place your legs on the pressing platform with a shoulder-width stance in front of your torso in the centre of your body.

Step 3: Disengage the safety levers on either side and take hold of the handles to your sides.

Step 4: Press the weight until your legs are extended but not locked out. Take a deep breath and lower the weight slowly until your upper and lower legs make a 90° angle (this is the eccentric portion of the movement).

Step 5: Exhale and drive back up through your heels (quadriceps focused) until the platform returns back to the starting position.

Continue to perform your desired amount of repetitions.

Seated Leg Press

5 per leg to complete 1 set

- Extend one leg out in front of you
- Bend one knee, keeping chest high and eyes forward
- lower your butt to a bench, box, or chair
- Squeeze your glutes and drive through your heel to stand back up

Seated Pistol squat

- Get into position and place the bottom of your foot on the handle or use a ankle strap like Im using in the video
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

W2/D3 LOWER BODY

Thank you so much ! 
First workout in this program. 
Locking forward for amazing results. 
I’m starting at 240lbs

McNamara

It was great! Im a beginner, so I did my best. I definitely worked up a sweat and burn!

Michelle

Great !!!!!!! I might be able to walk tomorrow

Denisse

W1/D1 LOWER BODY

This one had me sweating from start to finish!!

Manyssa

Courtnee

W1/D2 Upper Body (Push) + Core  + Cardio

Loved this definitely felt the bird and the sweat.

Shairreous

Didn’t finish the last exercise but almost

Monique

Jackie

W1/D3 LOWER BODY

W1/D4 Upper Body (Pull) + Core + Cardio

Sharon

Giiiirllll the burn was real with this one 🔥🥵

W1/D5 LOWER BODY

Marquita

I added this to day 5 after the workout something I’ve been wanting to do and I actually lasted 30 minutes

W2/D3 LOWER BODY

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