Name: Playbook - Leslie Getnfit - Week 1 Day 1
Uploaded: 2024-04-20T00:01:52.530Z
Duration: 75 min
Description: Week 1 Day 1

These workout has my legs and glutes on 🔥

Antoinette

Cenelsy

Brittany Moore

Davita

Kathy David

Tyler

Get on all fours, with your hands stacked directly under shoulders, and knees under hips. 

Make sure your back is flat (think: balancing a cup of coffee on your lower back), and tuck your chin slightly so the back of your neck is facing the ceiling. 

Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. 

Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position. Repeat all reps on one side, then switch legs.

Donkey Kicks

With a barbell take a grip that is the same as your conventional deadlift (I recommend using straps).  Take the same stance as your conventional deadlift.

Keeping the low back flat, push your hips back and slide the bar down your legs. Unlock your knees but do not bend them excessively. Once the bar reaches mid-shin, slide it back up to the lockout (or in this case, the start position).

The minimum range of motion for a Romanian deadlift is that the bar must go below the knee

RDL with Barbell

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

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Week 1 Day 1

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