Name: Playbook - Leslie Getnfit - Week 1 Day 3 (GYM) LOWER BODY
Uploaded: 2024-04-20T00:01:52.864Z
Duration: 70 min
Description: Week 1 Day 3 (GYM) LOWER BODY

My legs are shaking!!! I love this workout!

Natali

Hurting today but not quitting 🔥😅💪🏼

Karina

Love the workouts! I finally can go to the gym with a plan and actually do something that’s benefiting my body

It was amazing... kicked my butt 😫 😓

Brittany Moore

Janay

Yornalis

Great!!! Used friendly & easy to follow. I love that watching the video demonstrations doesn’t turn your music off

Erin

Tyler

My legs are feeling like Jello 
But got done with Day 3 
Yay!!!

Jana

Bryanna Prien 

Ryna

Week 1 Day 3 ! Lets kill it this week ! Today you will warm up with a 5 minute cardio session. I have you doing the stair-master but you can do any cardio of choice for your warm-up! 

Lets Go !!!!

If you’ve ever been short on time, or just needed to power through a workout to get to the other side, you may have decided to skip the few minutes of warming up and jump right into your workout. 

We’ve all been guilty of this, but the few minutes of warming up (seriously, it takes five minutes) can make a huge difference for our performance during and after the workout. By literally “warming up” your muscles by increasing blood flow and raising your body temperature, you can maximize your cardio routine even more.

Do a 5 - 10 minute warmup. Options: 

GYM- Treadmill, Stair-master, Elliptical, Row Machine, jumprope

HOME- Run or fast pace walk, jumprope, do a cardio circuit from my cardio circuit portion of the app.

Cardio Warmup of choice (See description for important info)

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg


In the video I am using a barbell with weight. Start with no weight or dumbbells at your side. You can progress to barbell eventually I just want you to get the form down 1st !

Box step up

INCREASE THE WEIGHT AFTER EVERY SET

Stand with feet shoulder-width apart (a little wider if you prefer), with a set of dumbbells in front of you. 

Rotate your feet away from the midline of your body so they’re turned out 30 to 45 degrees. 

Bend at the hips, keeping your chest up and driving your hips back as you reach your hands down to grab the dumbbells with an overhand grip. 

Take a deep breath and engage your core. Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand. 

Slowly lower the weights back to the floor. That’s one rep.

Sumo Deadlift

Increase the weight after every set

Load the desired weight plates on the sled (it’s best to start with no weight if you’ve never done this exercise) 

To do reverse hack squats, you stand facing the machine instead of away from it. In this position, your hips aren't locked into a specific motion path, since your shoulders and feet are the only points of contact with the machine.

Unrack the sled by pushing up on the shoulder pads while pulling in on the handles

Squat down by bending your knees and lowering your hips toward the floor

Extend your legs to push the machine back up to the starting position

Perform the desired number of reps

Rerack the sled by pulling out on the handles as you gently lower it onto the hooks

Reverse Front Squat Machine

With the ankle strap on and facing the pully, the clip should attach at the front of your ankle and then:

Step back a bit so you feel some resistance. Use your other leg for main support, you can also use the tower or pole for support (some cable machines have built-in handles next to the weight stacks),

Bend your knees slightly and keep your abs tight,

Slowly kick your leg back until your hip is extended and your glute is contracted, finally,
Focus on squeezing the glute, holding it for 1-2 seconds and return back to the starting position.

Cable Glute Kickback

Take a seat on the machine with your back placed comfortably against the pad.

Position your lower leg against the pad of the extended lever, adjust the lap pad so that it is securely holding your legs in position. The lap pad should be between the knees and the hip.

Whilst your toes are facing forwards, make sure that your legs are levered in with the machine comfortably, but are also fully extended directly in front of you.

Whilst breathing out (exhaling), flex your knees using just your hamstrings; this should pull the lever inwards. Continue to do so until the machine is pulled back far enough that it is almost hitting the back of your thighs.

Throughout the movement, there should be no movement except your legs. Your upper body should be kept stationary throughout the entire movement.

Ensure that your body is comfortable and stationary as doing otherwise could lead to lower back problems or hamstring strain.

As the contraction is felt at the thigh muscle, squeeze and hold for a brief second before slowly (eccentrically) releasing back to the position you began with. Whilst you are doing so, inhale your breath as much as possible.

Seated Leg Curls

Week 1 Day 3 (GYM) LOWER BODY

Leslie

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 3 (GYM) LOWER BODY

Community

More workouts from Leslie Getnfit