Name: Playbook - Leslie Getnfit - Week 3 Day 6
Uploaded: 2024-04-20T00:01:52.647Z
Duration: 90 min
Description: Week 3 Day 6

Begin in the plank position, face down with your forearms and toes on the floor. 

Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.

Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. 

This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.

Hold this position for at least 30 seconds. Release to floor. Over time work up to 30, 45, or 60 seconds.

Plank

In & Out Squat Jump

V-Up & Seated Knee Tuck

Grab a dumbbell and hold it in the middle with one hand in front of the other. Set your feet shoulder-width apart.

Without rounding your lower back, bend your knees slightly, push your hips back, and swing the weight between your legs. 

Once the weight is behind you, forcefully contract your glutes and thrust your hips forward to swing the dumbbell to chest level. 

You aren’t using your arms and shoulders to raise the weight; the momentum of your 

hip thrust should swing the dumbbell upward. At the top of the movement, contract your core, glutes, and quads as hard as you can. Imagine your body is in a vertical plank position. 

Then allow the weight to swing back between your legs, and repeat.

DB Swing

A very important part of using the Stairmaster, as a matter of fact doing any sort of exercise, is to maintain your form. This will make sure that you avoid any sort of injuries and that you get the most benefit out of your workout. One thing to remember is to take long, natural strides to mimic the motion of actually walking up stairs. This will help to work out the glutes and thighs with a full range of motion.

As you continue your workout, try to increase the intensity and pick up the pace. This will assure you get the best workout you can and it will cause you to challenge yourself as you progress with the workout. You can increase the intensity little by little every time you use the Stairmaster to work out, which will start to improve your cardiovascular system.

Stairmaster

Week 3 Day 6

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 6

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