Name: Playbook - Leslie Getnfit - Week 1 Day 5
Uploaded: 2022-08-23T14:41:31.523Z
Duration: 75 min
Description: Week 1 Day 5

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

Veronica monica

Chenique Jones

Andrea

Josie

Aneesah

Dione

Navi

Tiffany

Increase weight after every set. 

EQUIPMENT:

For this exercise, you will need one dumbbell.

SETUP:

a) To set up, you will need a bench or some surface to elevate yourself to position against just beneath your shoulder blades when you are sitting down. Make sure it is secured or against a wall so that it doesn’t move as you perform the movement. 

b) Engage your core, tuck your chin in and look forward.

ACTION:

a) Draw your knees in and extend your hips up so that your knees are at a 90 degree angle. For further glute engagement, keep your toes slightly pointed out. 

b) Now, reverse the motion as you return to the starting position and squeeze your glutes.

c) Maintain tightness in your core at all times and repeat!

Hip Thrust DB

Pull the band up to just above your knee

Stand sideways against a wall or anything to help you keep your balance with your right hand bracing yourself

Keep your head up and your back straight
In a controlled motion drive the left leg outward as far as you can and pause at the end of the movement. Slight bend in the knee. 

Slowly return to the starting position
When you’ve finished off your set amount repetitions with the left leg, turn around and place your left hand on the wall to begin with the right leg

Standing Side Glute Raise

Sit down on the bench and step into the band pulling it up to right above the knees

Keep your back straight, core engaged, slightly lean forward

Push both of your knees outward as far as you can and pause at the full extension

Return slowly to the starting position

Banded Abductor

Stand with your feet at hip width and core engaged to support you throughout the movement. 

Start with a dumbbell in each hand, at your sides, Raise up onto your toes as high as you can, keeping to legs straight at your knees. 

Slowly lower your heels back to the ground to complete the repetition. 

Repeat this movement for the duration of the exercise.

Calf Raises with DB

Step 1: Grab a heavy dumbbell and hold one end with both hands (dumbbell will be perpendicular to the ground). Stand with feet about twice shoulder-width apart and toes pointed out at an angle.

Step 2: Begin exercise by bending at your hips and knees until your thighs are at least parallel to the floor. Lower back should have a natural arch with chest out. Pause, then exhale as you push back up to the starting position. Legs straight at the end of the squat.

Step 3: Repeat as necessary.

Sumo Squat DB

Week 1 Day 5

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.

Kira H

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

Daniella Hill

Great! Excellent sweat and just long enough

Week 1 Day 3

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 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 5

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