Name: Playbook - Leslie Getnfit - Week 1 Day 3
Uploaded: 2024-04-20T00:01:52.493Z
Duration: 60 min
Description: Week 1 Day 3

Keyona

Michelle Washington

Marvelis

My legs are cussing me out right now😓 but worth it🤗

Ashley

Curtsy lunge made my knees burn for sum reason. But I double the leg press.

Miracle

Brittany Moore

Stephanie

🔥 had me shaking after the workout 🙃

Ryna

Took me put omg!! Love it!!!! Motivates me to keep going !!!

Veronica Monica

I did the whole thing!!! So proud of myself

Megh

Sara

🔥🔥🔥🔥💪🏻💪🏻🔥🔥🔥🔥🔥

Mercy

I have muscles that are sore that I didn’t know could be sore. Thank you so much for creating this program that is easy to follow!

Kaiti

Kayla

Anonymous

🥵🥵🥵🥵my legs are dead for tonight 10/10.  !

Daniela

Keesha

Chiffawn

Allie

It was awesome! I feel so alive and sore! 🤍

Amanda P

So far, the workouts are good for beginners and those getting back into the flow after a few months of a break. I would like for each exercise to include the suggested weight for all levels. Sometimes I’m not sure if I’m pushing myself hard enough.

Sasha

It was great! The only problem I have is that we don’t have all the equipment here at my gym.

Denise Price

Kirsten

I am loving the plan that leg extension burnnnned and I am sore but it’s so worth it

Jessika Williams

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

Stand with your feet hip-width apart, and your hands on your hips.

Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor. 

Your left knee should hover an inch or two above the floor.

Reverse the movement to return to the starting position. Continue for reps, then switch sides and repeat.

Curtsy Lunge

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

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

Increase weight after every set

1. Starting position: Stand with your feet hip or shoulder-width apart, toes pointed straight ahead. Tighten your abs and hold the kettlebell at chest height by holding the sides of the handle. Pull the kettlebell close to your body and squeeze your shoulder blades together. 

2. Sit your hips back and bend your knees to lower yourself into a squat. Keep the chest up as you squat and squat as low as you can while keeping your back straight (when your back starts to round, that's too low). 

3. Drive through the feet as you stand and squeeze your glutes as you return to a tall standing position.

Goblet Squat

Week 1 Day 3

Amber L

Daisha

Brittany

Week 1 Day 1

Week 1 Day 2

Amanda

Week 1 Day 4

Week 1 Day 5

Let me just say thank you Lord the planks were first 😂. I wanted to quit on the stair machine at 20 minutes but I made it 🥵

Keirrena

Amber Lyons

Week 1 Day 6

Shawna

Treasur

Week 2 Day 1

Perfect back with some bicep action combo!

Alexandria

Cynthia

Week 2 Day 2

Hip thrust are a killer! Pulled through tho! Girl my legs are shaking after today

Heather

Leslieeee bihhhh, u killlin me!!!! (But imma still do it tho 😂) ITS DAT BURRRN FOR ME!!!

Mu legs, my legs!! My booty mainly but I'm in love with it 😍

Week 2 Day 3

Halfway through my arms were on fire and I thought they were gonna fall off! Killer arm workout

Week 2 Day 4

Week 2 Day 5

Week 2 Day 6

Week 3 Day 1

Great upper body workout. Instead of the stairs, I walked at a incline due to trying to recover from a hip and back injury and not wanting to put too much impact on my lower body!

Week 1 Day 3

Community

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