Name: Playbook - Leslie Getnfit - W4/D1 LOWER BODY
Uploaded: 2024-03-02T19:54:16.767Z
Duration: 70 min
Description: W4/D1 LOWER BODY

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

Sharon

Edith

Claudia

Reach up and hold a TRX band in each hand. Stand with feet shoulder-width apart and the toes pointing forward.

Maintain a straight lower back and tight core as you step your right leg out to the side. Make sure that your left foot stays in contact with the ground.

Bring your hips down until your thigh is parallel with the floor. Hold this contraction and slowly push yourself back to the starting position.

TRX Side Lunge

6 per leg to complete 1 set of 12 Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 

Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 

Keep the back straight while lowering the left knee towards the floor. 

Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

Bulgarian Split Squat

Step up with DB

How to Perform the Single-Leg RDL 

Step 1: Stand with all of your weight on one leg, hold a dumbbell with the same hand in front of your thigh. 

Step 2: Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly.

Step 3: Repeat on the next side

Single Leg RDL

10 per leg to complete 1 set Perform lunge pulses by beginning in a standing position, then moving your right foot forward and your left foot backward. Activate your right leg, bending your knee and ankle. Lower yourself until your left knee bends close to the floor in a lunge position and pulse up and down.

Bodyweight Pulse Lunges

Setup in an upright position

Exhale and push the legs apart as you open the pads.

Once your hips are fully externally rotated, slowly return to the starting position.
Repeat for the desired number of repetitions.

Hip Abduction Machine Tips

Experiment with foot and pelvis position. Depending upon the shape of your hip, you may need a slightly more internal or external starting position to fully maximize the contraction.

Abduction Machine

W4/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

Jasmine

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

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

W4/D1 LOWER BODY

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