Name: Playbook - Leslie Getnfit - W4/D3 LOWER BODY
Uploaded: 2024-04-20T00:01:52.717Z
Duration: 65 min
Description: W4/D3 LOWER BODY

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

W4/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

Jasmine

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

Ya girls legs are on 🔥😫
#ithurtssogood🤣

Gleny

Marvelis

W3/D1 LOWER BODY

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

Sweating tons after that treadmill incline!!

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

W4/D3 LOWER BODY

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