Name: Playbook - Leslie Getnfit - Week 1 Day 3
Uploaded: 2022-08-23T14:41:31.478Z
Duration: 75 min
Description: Week 1 Day 3

Daniella Hill

Great! Excellent sweat and just long enough

Kira H

Veronica monica

Ohhhh man! Legs still burning from day 1. This is 🔥🔥

Cynthia

Julia

Navi

Josie

Dione

Gabby

Anna

Janet

Lisa

Chantelle

Keisha

Dripping in sweat, can’t walk lol 💪🏼

AMAZING!!! Thanks a million for making this journey so much manageable with your routines! You ROCK! 🎉

Dayana

Agnes Potoi

Tiffany

I did both yesterday and today I fuckin love app

Jamila

Squat (DB)

Step 1: From a standing start, step forward like a regular lunge.

Step 2: Lunge down partially, about a quarter of the way down as you would for a normal lunge. This is the starting position.

Step 3: Begin exercise by pulsing up and down, performing the lunge by going up and down about 3 inches or so. Be sure you are always in the lunge position and never standing up during the exercise.

Step 4: Complete for the desired number of repetitions.

Pulse Lunge

Stand tall holding a pair of dumbbells or just use body weight. If you are using DB’s, place the DB’s at arm’s length by your sides, and place your left or right foot on a bench, box, or step so that your hip, knee, and ankle are all bent 90 degrees.

Keeping your chest up and shoulders back, push your body up with your left leg until it’s straight (keep your right foot elevated).

Pause, and then lower your body back to the starting position under control. Perform equal reps on both legs.

Step Up

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

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

This workout is a lil rough for me, but all worth it. I love pushing myself to do more and I will !!!

Rita

This was my first try at your workouts and I’m sweating like crazy. Once I got the hang of the app the workouts are good. The rest timer is seriously helpful and so is the ability to check off your sets once you complete one.

Abie

Week 1 Day 1

Bianca

A little challenging for me because I haven’t worked out in over a year but so, so good!

Milla

Week 1 Day 2

I truly have been enjoying my workouts so far! I wake up sore  the next day and I love it😂

Treasur

Week 1 Day 4

Took me out ! W. Less breaks! I f33l amazing

Chenique Jones

Andrea

Week 1 Day 5

Took me out I was exhausted!! But amazing!!! So excited for 2mm!! Yay!!!

Week 1 Day 6

Literal sweat ! Loved every bit. Let the glute activation and growth begin ! 😁✨🍑

Kelsey

😰😰😰💀🥱💪💪💪🙌🙌🦾🦾🦾

Week 2 Day 1

Siera

Week 2 Day 2

The squats was a killer but I loved it ! 🔥 we got this 🦾

Killer ❤️‍🔥❤️‍🔥❤️‍🔥

Week 2 Day 3

🥰🥰😰🖐😰😰💪🤔💪🦾🦾

Week 2 Day 4

Loved this ! The more I work out the easier I’m starting to sweat. Hopefully I’m burning fat faster 😅

Week 2 Day 5

Johanna

Week 2 Day 6

Week 3 Day 1

Week 3 Day 2

Amber Lyons

Week 3 Day 3

Week 3 Day 4

I felt this burn! Tired and all!! Completed amazing !!

Week 3 Day 5

So happy to be approaching week 4.  I can feel myself getting strong, see some changes in my body and just excited to keep going. Thank you

Week 1 Day 3

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