Name: Playbook - Leslie Getnfit - Week 1 Day 1 (GYM) LOWER BODY
Uploaded: 2024-04-20T00:01:52.853Z
Duration: 70 min
Description: Week 1 Day 1 (GYM) LOWER BODY

It was a great workout. I was trying to give you more stars but it slipped to comments

Tikisha

Challenging workout. I had to modify at times and not use weights. Still got a great workout

Dana

Ms Talakai

Anahera-Aroha

Natali

Taylor

My soul left my body tonight 😂 I’m struggling with my balance during Bulgarian squats so I did 4 sets of 12 elevated goblet squats & leg press. Determined to practice Bulgarian Squats at home everyday till I get it right

Nani

Really appreciate you keeping this 30 day challenge up for those who just joined your program! This is perfect for me as my birthday is in 32 days!

Tushina

Tessa

Ashley

I feel good! Still have trouble with proper squatting but I’ll get there 🥰

Lucy

I feel the burn 🔥💪🏼🔥😅 feel the pain but feels so good!!

Karina

Alexandra

My legs are extra wobbly walking out the gym!

Nguvan

Keena

My legs are on fire and it was an awesome leg workout!

REANNA

Definitely pushed me to my max today & I loved it!

Leslie

Norma Zuniga

Daphne

I feel great! I am loving this app and the access. The rest clock is incredibly helpful and so is the repetition of you giving examples of the workout. 🙌🏽

Great workout!!! Ima feel it tomorrow tho 😬

Alma

Janay

Todays challenge workout kicked my butt! Definitely loved it though.

Krysta

Jade

Amazing Work Out.. I can totally feel the burn!!!🔥🔥

Jana

Tyler

Awesome workout!!! Day 1 in the booked💪🏽💪🏽

sheritta

First day down praying I stay focus 🙏🏾

Burned 615 cals!!! Amazing workout. Thank you, Leslie!

Cassie

Claudia

Week 1 Day 1 ! Lets kill it this week ! Today you will warm up with a 10 minute cardio session. I have you doing the elliptical but you can do any cardio of choice ! 

Lets Go !!!!

Trail Onto The Machine Confronting The Screen
You should be careful before venturing onto the machine. When you train, the pedals will start to move normally and there is a chance to lose your parity or balance. So, be careful and grab the handlebars while you stepping onto the pedals. It will enable you to remain balanced.

Start Pedaling To Switch It On
Take a couple of moves over the pedal, you will see the screen lighten up within a few seconds. If not, simply press the start button.

Start Accelerating At An Even Step
When you start pedaling, your arms should swing with the shafts. Exactly when your right foot goes down, the left shaft should be pulled toward your body. Again reverse the same procedure for the left leg.

Apply Resistance
Speed doesn’t bring good results in every case specifically on the cross-trainer machine. It is recommended to switch on-resistance button. It will help you to push more diligently over the pedals and lead a better result for your muscles.

Alter Up Your Course Onto The Pedals
The pedals of this cardio machine can moreover go in reverse. Going in reverse promotes varieties of your superior exercise. Moreover, it will enable you to do hamstring and glutes workout.

Elliptical

While RDL’s are commonly done with a barbell, using a pair of dumbbells for RDLs can be very beneficial. A dumbbell RDL is an excellent exercise for those looking to work their glutes and hamstrings without needing a high level of flexibility or range of motion that the barbell requires.

To complete a dumbbell RDL, begin by holding a set of dumbbells in front of your thighs while standing in a hip to shoulder-width stance. From here, you want to think about pushing your butt back as far as you can.

Keeping a very slight bend in your knees for protection, the dumbbells will start to lower; once the dumbbells are at your knees, do not bend the knees any further. Continue to push your butt back until the dumbbells reach mid-shin.

Because of how high the hips are during this movement, you may not be able to lower the weights as far down as you can in your conventional deadlift. This is OK!

Hips should stay high, which increases loading in the hamstrings and glutes. If you feel lots and lots of tension in your butt and in the back of your thighs, you’re doing it right – keep going!

As you do this, keep your shoulders pinched together and chest tall so that you maintain a flat back throughout the entire movement. To return to the top, simply drive through your heels, push the floor away from you, and stand, squeezing your glutes at the top.

This movement is very hamstring focused, so you should feel the stretch and burn in your hammies!

RDL with DB

INCREASE THE WEIGHT AFTER EVERY SET

Pick up a barbell loaded with medium to heavy weights and lift it onto your shoulders. 

Pull back your shoulders so that the bar has a place to rest. 

You should be holding the bar with an overhand grip (with your palms and fingers facing forwards).

By pushing your hips back and bending at the knees, lower your body as far as you can. 

Pause, then return to the starting position.

Your core should be braced, your lower back arched and your torso remain upright throughout.

Squat with Barbell

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. 

Lean forward slightly to work those glutes ! You can keep your back straight to target those quads ! 

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 1
Starting Position: Lie supine (on your back) on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise

Step 2
Upward Phase: Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles). At the same time press your heels into the floor for more stability. Avoid pushing your hips too high as this generally increases the amount of hyperextension (arching) in your low back. Maintaining your abdominal contraction helps avoid excessive arching in your low back.

Step 3
Lowering Phase: Inhale and slowly lower yourself back towards your starting position.

Step 4
Progression: Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Avoid arching your lower back as your press your hips upward which normally occurs if your attempt to push your hips as high as possible. This can be achieved by contracting your abdominal muscles prior to lifting, and keeping them engaged throughout the lift

Glute Bridge

- Begin with feet shoulder width apart (step is optional) 
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and explosively jump up and to the side repeating back and forth

Side to side jump squats

Week 1 Day 1 (GYM) LOWER BODY

Daisy

How to Access the Challenge Info, Meals, & Workouts

Brittany

Tekesia

It was great! The decline lunges were hard for me because the arches in my feet. I loved the challenge and it felt like hiit/interval training in the beginning. Having the 10 min of cardio in the beginning really helped to jump start the sweat for sure.

Week 1 Day 1 (GYM) LOWER BODY

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