Name: Playbook - Leslie Getnfit - Week 3 Day 5
Uploaded: 2024-04-20T00:01:52.701Z
Duration: 75 min
Description: Week 3 Day 5

Wiggins1988

Veronica Monica

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

Josie

Increase weight after every set. 

EQUIPMENT:

For this exercise, you will need one dumbbell.

SETUP:

a) To set up, you will need a bench or some surface to elevate yourself to position against just beneath your shoulder blades when you are sitting down. Make sure it is secured or against a wall so that it doesn’t move as you perform the movement. 

b) Engage your core, tuck your chin in and look forward.

ACTION:

a) Draw your knees in and extend your hips up so that your knees are at a 90 degree angle. For further glute engagement, keep your toes slightly pointed out. 

b) Now, reverse the motion as you return to the starting position and squeeze your glutes.

c) Maintain tightness in your core at all times and repeat!

Hip Thrust DB

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

Sit down on the bench and step into the band pulling it up to right above the knees

Keep your back straight, core engaged, slightly lean forward

Push both of your knees outward as far as you can and pause at the full extension

Return slowly to the starting position

Banded Abductor

Stand with your feet at hip width and core engaged to support you throughout the movement. 

Start with a dumbbell in each hand, at your sides, Raise up onto your toes as high as you can, keeping to legs straight at your knees. 

Slowly lower your heels back to the ground to complete the repetition. 

Repeat this movement for the duration of the exercise.

Calf Raises with DB

Step 1: Grab a heavy dumbbell and hold one end with both hands (dumbbell will be perpendicular to the ground). Stand with feet about twice shoulder-width apart and toes pointed out at an angle.

Step 2: Begin exercise by bending at your hips and knees until your thighs are at least parallel to the floor. Lower back should have a natural arch with chest out. Pause, then exhale as you push back up to the starting position. Legs straight at the end of the squat.

Step 3: Repeat as necessary.

Sumo Squat DB

Week 3 Day 5

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

Amber Lyons

Week 3 Day 3

Week 3 Day 4

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 5

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