Name: Playbook - Leslie Getnfit - W3/D1 LOWER BODY
Uploaded: 2024-04-20T00:01:52.471Z
Duration: 65 min
Description: W3/D1 LOWER BODY

Ya girls legs are on 🔥😫
#ithurtssogood🤣

Jasmine

Gleny

Marvelis

Michelle Washington

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

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

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

- Stand on a plate to increase range of motion
- Hold Dumbbells or put a barbell on your back
- Push through the balls of your feet
- Engage your calves as you go up

Standing DB Calf Raise

- Lay flat on your back
- Hold a DB straight over your head (optional)
- Place feet together and use your core to bring your legs up.

CORE Db Hold Leg Lift

W3/D1 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

Cowboys88!

W1/D6 Cardio Day

W1/D7 Rest Day or Active Rest

Shawna

Erica

W2/D1 LOWER BODY

Tisha

Challenging but I got through it all and it felt good 😊

Des RaJean

W2/D2 Upper Body (Push) + Abs

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

Raquel

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

W2/D3 LOWER BODY

Great workout for a self care Sunday 💪 🔥

W2/D4 Upper Body (Pull) + Abs + Cardio

Holy cow! ☠️☠️🥴🥴 that was hard but so proud of myself for pushing through and finishing it.

W2/D5 FULL BODY

W2/D6 Cardio Day

W2/D7 Rest Day or Active Rest

Perfect. Loved it challenging and felt like a bad ass after

W3/D2 Upper Body (Push) + Core  + Cardio

Completed this yesterday but forgot to mark it complete 🥵😅

W3/D3 LOWER BODY

W3/D4 Upper Body (Pull) + Core + Cardio

I feel great after that workout 🏋️‍♀️

Those I was dying at one point 😂 I made it and that’s all that matters 😂

Keirrena

W3/D5 LOWER BODY

W3/D6 Cardio Day

W3/D7 Rest Day or Active Rest

Great. I just wish there was an easier way to get access to the history on a particular exercise that's being repeated in order to track progressive overload

Alex

Edith

W4/D1 LOWER BODY

W4/D2 Upper Body (Push) + Abs

W4/D3 LOWER BODY

Sweating tons after that treadmill incline!!

Had to take a break but this was a perfect work out to get back into it 💪🔥

W3/D1 LOWER BODY

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