Name: Playbook - Leslie Getnfit - Week 2 Day 1 (GYM) LOWER BODY
Uploaded: 2024-04-20T00:01:52.801Z
Duration: 55 min
Description: Week 2 Day 1 (GYM) LOWER BODY

Kehinde

Amazing i feel my toochy burning lol 🔥😅🍑

Karina

Kierston

Bryanna Prien 

Ryna

Week 2 Day 1 ! Today you will warm up with a 10 minute cardio session. I have you doing an incline walk on the treadmill but you can do any cardio of choice ! 

Lets Go !!!!

Walk on the treadmill with an incline for 25 minutes at a pace of at least 3.5. 

Start with an incline of 3.5 for the first five minutes. Every two minutes increase the incline.

Treadmill Incline Walk

In this video I am using a kettlebell to complete this exercise but you can use a Dumbbell. 

Complete a squat and go right into a RDL. Repeat until you have completed the reps.

Squat into RDL

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

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.

In the video Im using a step but for a great home workout use a bench or chair. Hold Dumbbells at your side to increase intensity.

Step Up

- Begin by standing both feet on a step or weight plate
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

DB deficit reverse lunges

Setup in an upright position

Exhale and push the legs apart as you open the pads.

Once your hips are fully externally rotated, slowly return to the starting position.
Repeat for the desired number of repetitions.

Hip Abduction Machine Tips

Experiment with foot and pelvis position. Depending upon the shape of your hip, you may need a slightly more internal or external starting position to fully maximize the contraction.

Abduction Machine

Week 2 Day 1 (GYM) LOWER BODY

Leslie

Daisy

Tyler

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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.

Farah

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Fabiola

Josie

Week 4 Day 1 (HOME) LOWER BODY

Whew that stair master at the end did it. I feel great.

TAWNY

Wendy

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Jordan

Amarrie

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Love the good morning:squat combo 🔥🔥

Tushina

🔥🔥killer work out! But felt soo good!

Week 2 Day 1 (GYM) LOWER BODY

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