Name: Playbook - Leslie Getnfit - Week 3 Day 1
Uploaded: 2025-08-15T07:45:20.708Z
Duration: 75 min
Description: Week 3 Day 1

Truth&Rumor

Veronica

Josie

Janet

Tiffany

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 the weight after every set. 

Tip
Choose a lighter dumbbell than you think you’ll need at least until you’re comfortable with the exercise. It'll take some finesse to get the hang of gripping the dumbbell with your feet, and you'll have an easier time getting started if the weight is on the lighter side.

Place the dumbbell on the floor, standing on one end. Lie down on the floor on your stomach with your legs straight and feet close to the dumbbell. Place your feet on either side of the dumbbell's handle.

Squeeze the dumbbell between your feet and bend your knees to lift it off the floor. The top weight on the dumbbell will rest on the bottom of your feet.

Bend your knees slowly up toward your butt, keeping the bottoms of your feet facing the ceiling throughout the movement. Slowly lower the weight back down. Stop just before the dumbbell touches the floor, and then repeat.

Laying Leg Curls DB

While RDL’s are commonly done with a barbell, using a pair of dumbbells for RDLs can be very beneficial. A dumbbell RDL is an excellent exercise for those looking to work their glutes and hamstrings without needing a high level of flexibility or range of motion that the barbell requires.

To complete a dumbbell RDL, begin by holding a set of dumbbells in front of your thighs while standing in a hip to shoulder-width stance. From here, you want to think about pushing your butt back as far as you can.

Keeping a very slight bend in your knees for protection, the dumbbells will start to lower; once the dumbbells are at your knees, do not bend the knees any further. Continue to push your butt back until the dumbbells reach mid-shin.

Because of how high the hips are during this movement, you may not be able to lower the weights as far down as you can in your conventional deadlift. This is OK!

Hips should stay high, which increases loading in the hamstrings and glutes. If you feel lots and lots of tension in your butt and in the back of your thighs, you’re doing it right – keep going!

As you do this, keep your shoulders pinched together and chest tall so that you maintain a flat back throughout the entire movement. To return to the top, simply drive through your heels, push the floor away from you, and stand, squeezing your glutes at the top.

This movement is very hamstring focused, so you should feel the stretch and burn in your hammies!

RDL with DB

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

Grab a dumbbell and hold it in the middle with one hand in front of the other. Set your feet shoulder-width apart.

Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. 

Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. 

You aren’t using your arms and shoulders to raise the weight; the momentum of your 

hip thrust should swing the dumbbell upward. At the top of the movement, contract your core, glutes, and quads as hard as you can. Imagine your body is in a vertical plank position. 

Then allow the weight to swing back between your legs, and repeat.

Week 3 Day 1

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