Name: Playbook - Leslie Getnfit - Week 3 Day 3
Uploaded: 2024-04-20T00:01:52.686Z
Duration: 75 min
Description: Week 3 Day 3

Wiggins1988

Veronica Monica

Amber Lyons

Josie

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 3 Day 3

Shay

Only thing I would change is how heavy my weights were for the RDLs

Kristi

It was good. First day getting back into working out in years so it was a little tough but the workouts were very easy to keep up with and maintain.

Jessica

Week 1 Day 1

Heart rate is up and got a little sweat going 💪🏻

Ashlyn

Denise

Alicia

Week 1 Day 2

It was a little challenging but so so good!

Josie Soto

Week 1 Day 3

This one is hitting the right areas increasing the weight makes a huge difference

Bianca

Week 1 Day 4

I want to give you 5 stars the app keeps swiping out before I’m done!! I’m enjoying these workouts and I love how clear and easy you make the instructions! I apologize for the stars!!! You’re a 5 star for sure!!!!!

Desidee

Hanni

Week 1 Day 5

Week 1 Day 6

Needed this lower body workout for certain! Love it

Mariana

Week 2 Day 1

Siera

Week 2 Day 2

On my 2week love that I can feel where it's actually suppose to be working! Love this!

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

Kelsey

Killer ❤️‍🔥❤️‍🔥❤️‍🔥

Chenique Jones

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

Week 2 Day 6

Week 3 Day 1

Week 3 Day 2

Week 3 Day 4

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

Week 3 Day 5

The heart rate is up and running! Love it

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 3 Day 3

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