Name: Playbook - Leslie Getnfit - Week 3 Day 5
Uploaded: 2024-03-02T19:54:16.720Z
Duration: 75 min
Description: Week 3 Day 5

Jessica torres Saldivar

Get on all fours, with your hands stacked directly under shoulders, and knees under hips. 

Make sure your back is flat (think: balancing a cup of coffee on your lower back), and tuck your chin slightly so the back of your neck is facing the ceiling. 

Without rounding your spine, engage your lower abdominals. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling. 

Your max height is right before your back starts to arch, or your hips begin to rotate. Return to the starting position. Repeat all reps on one side, then switch legs.

Donkey Kicks

Set up properly. If your gym has a hip thruster bench you're in luck. If not, you can use any weightlifting bench that is approximately 12 to 14 inches off the ground, says Lambert. The bench height is very much up to personal preference, so what works for others may not work for you. You may have to experiment a bit (with no weight, ideally), to figure out what level is best.

Perform the movement effectively. In order to reap the rewards of the hip thrust, make sure to extend the hips to the top position, and make sure your pelvis is in posterior pelvic tilt, where the glutes are at peak activation. An easy tip to ensure you can feel this is to imagine tucking your "tail" between your legs as you extend up." Lastly, "tuck your chin at the top, so you're looking at your belly button, as this has a protective mechanism for the back

Hip Thrust Barbell

Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 

Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 

Keep the back straight while lowering the left knee towards the floor. 

Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.

Bulgarian Split Squat

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

Engage your core by pulling in your upper ribs and belly. Make sure that the balls of your feet are solidly planted on the edge of the step. Your heels should be over the edge.

Place your hands on the wall or the railing.

Lift your heels until you're standing on your tippy toes. Distribute most of your weight onto the balls of your feet, and keep your legs straight.

Calf Raises Machine

Week 3 Day 5

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 5

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