Name: Playbook - Leslie Getnfit - W3/D1 (GYM) LOWER BODY
Uploaded: 2024-04-20T00:01:52.862Z
Duration: 65 min
Description: W3/D1 (GYM) LOWER BODY

Cowboys88!

Felling great 💪🏻 this legs are getting stronger 😮‍💨🔥

D. Vannesa

With feet shoulder-width apart and knees slightly bent, hold a light kettlebell by the horns. Squeeze your shoulder blades together to keep your posture in check.

Brace your core and then hinge at the hips, lowering the kettlebell until you feel your hamstrings contract.

Drive your hips forward and then, in one swift motion, position the kettlebell underneath your chin, with elbows tucked in. Ensure that your core is properly braced, squat down until your thighs break parallel with the floor, then drive back up. That’s one rep.

Kettlebell deadlift to goblet squat

- 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 Squat

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

The Setup
Sit on the chair and place your feet behind the foot pads, which should make contact with your lower shin, just above your ankles. Adjust the seat so that the back of your legs lie flush with the seat and your back is fully supported by the seatback.

The Weight
The quads are pretty strong muscles, but start with a low weight until you are comfortable lifting more. Aim for a weight that is challenging for you to complete one complete set 

The Position
Grasp the handles down at the sides of the chair, or place your hands on your lap. Try to keep your feet and ankles relaxed (do not flex your feet), with your toes pointing naturally forward. Pull your abs in tight to help prevent your back from arching.

The Movement
Straighten your legs and lift the weight slowly as your exhale. Be sure that you don't lock out your knees. Hold this position for 1-2 counts. Inhale and slowly lower your legs back down—but not completely (the weight stack should not slam, but should come close to touching). Aim for 8-12 repetitions and 1-3 sets.

Leg Extension Machine

- Begin with DB in both hands
- Step back with the first foot and lower until both knees are 90 degrees 
- Push through the front foot heel and stand back up to starting position
- Repeat with the opposite foot

DB alternating lunges

W3/D1 (GYM) LOWER BODY

Amber L

Ange

Jackie

W6/D1 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

Didn’t expect it to be THAT challenging – ooooof good sweat 😅

My arms are on fire. In a good hurting way 🙃

Victoria

It’s Sunday gloomy and I been funky it definitely helped! I loved

W6/D1 (HOME) UPPER BODY, CORE , & CARDIO - PULL DAY

W6/D2 (GYM) LOWER BODY

Irma

Burned about 500c. 💦🔥🥵
Thank you for this routine

Iris

W6/D2 (HOME) LOWER BODY

W6/D3 REST DAY or complete a cardio session or circuit

W6/D4 (GYM) UPPER BODY + CORE - PUSH DAY

Jasmine

W6/D4 (HOME) UPPER BODY + CORE - PUSH DAY

W6/D5 (GYM) LOWER BODY

Girrrrrrl....those sumo squats w dumbbells?! 🔥😫🥵

W6/D5 (HOME) LOWER BODY

W6/D6 (GYM) Full Body

That jump squat into a curl was TOUGH 🥵🔥

W6/D6 (HOME) Full Body

Danielle

Before & After Photo Instructions

I am absolutely excited to get started and see my results. 🫶🏽

Elaine

How to Access the Challenge Meal Guide

Legs feel like noodles, but they feel great!! I would have tapped out if I wasn’t following this program.

Marissa

Keirrena

It was great! Haven't broke a sweat like this in a while. My glutes are feeling it. I feel great!

Edna

Challenge Intro Video & Example Workout

Girl your workout just kicked my butt. Love your training style

Erica

Brittany Moore

Keena

W1/D1 (GYM) LOWER BODY

Wow! My my my… restart summer challenge and my body is on fire 🔥

Stef

Monday was great! Love all your workouts and feeling much stronger

W1/D1 (HOME) LOWER BODY

Did anyone else re-start the 6 weeks challenge????
I’m loving it more and more!!! TODAY’S workout was awesome💪🏻

It was tough towards the end! Legs still burning from yesterday but I pushed through 💪🏼

I’m tired af but great workout 😩❤️

W1/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

😮‍💨😮‍💨😮‍💨 what a workout 🔥🔥

I’m dying but it was a great workout 🏋️‍♀️

W1/D2 (HOME) UPPER BODY, CORE, & CARDIO Pull Day

My legs gave out before I could finish 🔥 noodle legs for sure

Such a good pump today. Legs we’re shakinggggg by the last exercise oof 😅

Gleny

W1/D3 (GYM) LOWER BODY

Bishhhh...those plank Jack's had me 🥵 DAY 3 down though 🔥🦵🍑

Janet

W1/D3 (HOME) LOWER BODY

Must needed it 
REST DAY not bad at all, still moving some walking and jumping to keep the blood flowing 😅😮‍💨🤪

W1/D4  REST DAY or complete a cardio session or circuit

Ooooweeee those flutter kicks ☠️☠️ hurt so good

Raquel

W1/D5 (GYM) UPPER BODY + CORE - PUSH DAY

Erica Shadow

My arms 🔥 and I may have called you out of your name during the flutter clicks 😬🤬😂 Thanks for the burn!

Bryttnii

The second to last workout was the hardest for me 🥵Almost done with Week 1!
💪🔥

W1/D5 (HOME) UPPER BODY + CORE - PUSH DAY

Legs are burning so good! What a workout!

This workout had my eye twitching. Those single leg hip thrusts are killer. 🔥

I got sick last week and so now I’m 2 days behind 🤦🏾‍♀️. Today was HARD and I cheated myself on the last 2 sets of reverse lunges. Just happy I made it to the gym today and did 95% of the workout

W1/D6 (GYM) LOWER BODY

Amazing workout! Legs and glutes are on fire 🔥

That last work out was the hardest 🥵🔥

All caught up now. Week one DONE!! 😅 🔥

W1/D6 (HOME) LOWER BODY

I missed yesterday’s workout 😩 however I will not beat myself up about it. Tomorrow is a new day 😮‍💨

W1/D7 REST DAY

Great session - iso curls were brutaaaaal geez

Ufff 😮‍💨😮‍💨 this workout was 🔥

W2/D1 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

This was a nice break from the intensity that was week 1 
🤣🥵🔥

W2/D1 (HOME) UPPER BODY, CORE , & CARDIO - PULL DAY

It was a very challenging workout, but it felt great being able to complete the entire workout!!

Lupita

I can’t believe I did it!!!! 🔥🔥🔥 my legs my 🍑 is burning….
Day 2 conquer 💪🏻

W2/D2 (GYM) LOWER BODY

All caught up now! 🔥 Thanks for keeping me motivated to get these workouts done everyday!!

The goblet/split squat was THE hardest for me to get through 😅 had your girl HURTINN 🥵🔥

W2/D2 (HOME) LOWER BODY

Decided to do a fitness Marshall cardio sweat session for today's rest day 💪🥵

Rest day? Hurray!!! 🥳 nop not today 😅😅 circuit/cardio it is

Thank you so much I have loved all of the workouts, guiding me and holding me accountable daily. I did a core class today for my active recovery. I was the stretch my body needed. 💪🏽🫶🏽

W2/D3 REST DAY or complete a cardio session or circuit

😮‍💨😮‍💨😮‍💨 what a workout 😥😥😓 
But I did it 🥳💪🏻

Kristen

W2/D4 (GYM) UPPER BODY + CORE - PUSH DAY

Marvelis

W2/D4 (HOME) UPPER BODY + CORE - PUSH DAY

Cree

W2/D5 (GYM) LOWER BODY

My legs are on fiyahhhh🔥🔥🔥
What a great way to start my day

W2/D5 (HOME) LOWER BODY

Got sidetracked over the weekend, but I’m back at it 😛

My legs really felt the burn on this one 😩 🥵🔥

Yasss !!!! 🔥🔥 finish my week strong 💪🏻💪🏻
Hope my laundry and cleaning the house count as a home cardio 😅🥹

W2/D6 (HOME) Full Body

Tisha

W2/D6 (GYM) Full Body

W2/D7 REST DAY

W3/D1 (HOME) LOWER BODY

Wow!!! What was this 😥😥 
So good 💪🏻🔥

W3/D2 (GYM) UPPER BODY, CORE , & CARDIO - PULL DAY

W3/D2 (HOME) UPPER BODY, CORE, & CARDIO Pull Day

Happy Wednesday 💪🏻 week 3 day 3 workout done ✅ it was brutal 😮‍💨
We can do all things ladies don’t give up 💗🫶🏻

W3/D1 (GYM) LOWER BODY

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