Name: Playbook - Leslie Getnfit - Week 3 Day 3
Uploaded: 2024-03-02T19:54:16.746Z
Duration: 75 min
Description: Week 3 Day 3

Week 3 day 3 done and I feel so good. Program has me feeling confident and I know what I’m doing now. Lost 5lbs so far too 🤭

Mellissa

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

Increase weight after every set

Your feet should be spaced hip-width apart with your grip just outside your legs.

Use an overhand grip or a supinated grip. (The supinated grip is one of the basic and also one of the most popular types of grip. A supinated grip describes the orientation of the palms; Where the palms are facing the body of the lifter.)

Your back should be flat—neutral spine—from start to finish.

Your shoulders should be back and down.

The bar should remain in contact with your legs for the entire range of motion.

Your hips and knees should move together to transfer the bar from the ground to an upper-thigh, locked position

Deadlift

Stand with your feet hip-width apart, and your hands on your hips.

Keeping your back flat and your core engaged, step your left foot behind and outside your right foot, lowering your hips until your right thigh is parallel with the floor. 

Your left knee should hover an inch or two above the floor.

Reverse the movement to return to the starting position. Continue for reps, then switch sides and repeat.

Curtsy Lunge

Setup in an upright position with your back against the pad and your spine neutral.

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

Setup in an upright position with your back against the pad and your spine neutral.

Exhale and pull the legs together as you squeeze the pads inward.

Once the pads touch, slowly return to the starting position.

Repeat for the desired number of repetitions.

Hip Adduction 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.

Adduction Machine

Step 1:

Begin by adjusting the roller, so that it lies a few inches above your ankles. 

Step 2:

Adjust the lever so that your legs will be able to fully extend. 

Step 3:

Lay down on your stomach with your legs hooked under the roller. 

Step 4:

Bring your feet towards butt by curling your hamstrings. 

Step 5:

Return back down to complete one repetition.

Week 3 Day 3

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