Name: Playbook - Leslie Getnfit - Week 3 Day 1
Uploaded: 2024-03-02T19:54:16.701Z
Duration: 75 min
Description: Week 3 Day 1

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

With a barbell take a grip that is the same as your conventional deadlift (I recommend using straps).  Take the same stance as your conventional deadlift.

Keeping the low back flat, push your hips back and slide the bar down your legs. Unlock your knees but do not bend them excessively. Once the bar reaches mid-shin, slide it back up to the lockout (or in this case, the start position).

The minimum range of motion for a Romanian deadlift is that the bar must go below the knee

RDL with Barbell

The reverse lunge, unlike the traditional forward lunge, is done by extending one of the legs backward.

Use a controlled motion while lowering the knee of your back leg. It should be aligned in line with the foot of your back leg.

Stand up straight with your legs hip-width apart and core muscles engaged. Your back should be straight throughout the entire exercise. Keep your head facing forward, with your chin tilted up. Additionally, don’t lock your knees.

Place your hands on your hips or behind your head or use weight to increase the intensity. 

Choose the position that makes you feel the most stable. 

Reverse lunges require you to maintain your balance, and your arms can help you do that.

Take a wide step about 2 feet backwards with your left leg. Lift your left leg and shift it behind you, keeping your legs hip-width apart. Land on your left toes, with your heel almost perpendicular to the floor.

Step back as far as you comfortably can to prevent putting your knee at an awkward angle.
Don’t try to step directly behind your other leg. Make sure your legs stay hip-width apart for the entire exercise.

Push through your leg that you stepped back with to rise back to your starting position. Repeat to finish reps.

Reverse Lunge

Stand with your feet hip-width apart and and place your fingertips gently behind your ears. You can add a barbell on your back but get the form down using only body weight first. 

Keeping your back flat and core braced, push your hips back, lowering your torso until it is nearly parallel to the floor.

Pause, and then return to the starting position.

Good Mornings Barbell

Cable Pull Thru

Week 3 Day 1

Amber L

Daisha

Brittany

Week 1 Day 1

Keyona

Week 1 Day 2

Michelle Washington

Marvelis

Week 1 Day 3

Amanda

Stephanie

Veronica Monica

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

Daniela

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!!!

Miracle

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

Brittany Moore

Week 2 Day 3

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

Week 3 Day 1

More workouts from Leslie Getnfit