Name: Playbook - Leslie Getnfit - Week 3 Day 6 (HOME) LOWER BODY
Uploaded: 2024-03-03T03:43:27.352Z
Duration: 45 min
Description: Week 3 Day 6 (HOME) LOWER BODY

Daisy

Corina ursua

Josie

Tamara

Ludi

Jennifer

Week 3 Day 6! Lets kill it this week ! Today you will warm up with a quick cardio circuit. I have you doing 2 cardio workouts to warmup but you can do any cardio of choice (Run, Jog in place, jumprope, burpees) 

Lets Go !!!!

- Keep your arms underneath your shoulder, and your feet shoulder width apart
- turn your hips toward the floor
- Return to the straight position.

Plank Hip Dips

-Sit on your butt with your hands firmly on the ground behind you 
-Extend your body into a reverse plank position
-march your legs one at a time bringing your knees up to your chest
-engage your core

Reverse Plank March

Cardio Circuit Warmup

Take a light to medium band, and place it around both thighs right above your knees. 

Come into a squat, about a demi-squat, not super low. 

Side step completing the reps. Make sure you have resistance on the band at all times.

Banded Squat Walk

Start by placing your upper back against a bench with one knee bent at about 90 degrees and the foot of the same leg flat on the floor — this will be your working leg.

Lift your other leg, bending your knee until both your hip and knee form a 90-degree angle.

Lay your arms out flat on the bench, or bend your elbows to rest your head in your hands. Focus on using your upper back as a pivot point as opposed to using your elbows to create force and drive the movement.

Contract the glute of the working leg and lift your hips until they’re in line with your torso.

Briefly hold this position while continuing to squeeze your glute, and finally, return to the starting position.

Repeat these steps for the other glute until the desired number of reps and sets is reached.

Single Leg Hip Thrust

Complete 12 each leg

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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Increase weight after every set !

DB goblet squat

How to Perform the Single-Leg RDL 

Step 1: Stand with all of your weight on one leg, hold a dumbbell with the same hand in front of your thigh. 

Step 2: Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly.

Step 3: Repeat on the next side

Single Leg RDL

Week 3 Day 6 (HOME) LOWER BODY

Leslie

Tyler

How to Access the Challenge Info, Meals, & Workouts

Brittany

Tekesia

It was great! The decline lunges were hard for me because the arches in my feet. I loved the challenge and it felt like hiit/interval training in the beginning. Having the 10 min of cardio in the beginning really helped to jump start the sweat for sure.

Week 3 Day 6 (HOME) LOWER BODY

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