Name: Playbook - Leslie Getnfit - Week 4 Day 1
Uploaded: 2024-04-20T00:01:52.675Z
Duration: 75 min
Description: Week 4 Day 1

Amanda

Michelle Washington

Brittany Moore

Increase weight after every set

1. Starting position: Stand with your feet hip or shoulder-width apart, toes pointed straight ahead. Tighten your abs and hold the kettlebell at chest height by holding the sides of the handle. Pull the kettlebell close to your body and squeeze your shoulder blades together. 

2. Sit your hips back and bend your knees to lower yourself into a squat. Keep the chest up as you squat and squat as low as you can while keeping your back straight (when your back starts to round, that's too low). 

3. Drive through the feet as you stand and squeeze your glutes as you return to a tall standing position.

Goblet Squat

Stand with feet shoulder-width apart (a little wider if you prefer), with a set of dumbbells in front of you. 

Rotate your feet away from the midline of your body so they’re turned out 30 to 45 degrees. 

Bend at the hips, keeping your chest up and driving your hips back as you reach your hands down to grab the dumbbells with an overhand grip. 

Take a deep breath and engage your core. Keep your spine straight as you squeeze your glutes, thrust your hips forward and raise the dumbbells as you straighten your legs to stand. 

Slowly lower the weights back to the floor. That’s one rep.

Sumo Deadlift

Step 1: Load your desired amount of weight onto the machine and sit down on the leg press seat.

Step 2: Place your legs on the pressing platform with a shoulder-width stance in front of your torso in the centre of your body.

Step 3: Disengage the safety levers on either side and take hold of the handles to your sides.

Step 4: Press the weight until your legs are extended but not locked out. Take a deep breath and lower the weight slowly until your upper and lower legs make a 90° angle (this is the eccentric portion of the movement).

Step 5: Exhale and drive back up through your heels (quadriceps focused) until the platform returns back to the starting position.

Continue to perform your desired amount of repetitions.

Seated Leg Press

Increase the weight after every set

Load the desired weight plates on the sled (it’s best to start with no weight if you’ve never done this exercise) 

To do reverse hack squats, you stand facing the machine instead of away from it. In this position, your hips aren't locked into a specific motion path, since your shoulders and feet are the only points of contact with the machine.

Unrack the sled by pushing up on the shoulder pads while pulling in on the handles

Squat down by bending your knees and lowering your hips toward the floor

Extend your legs to push the machine back up to the starting position

Perform the desired number of reps

Rerack the sled by pulling out on the handles as you gently lower it onto the hooks

Reverse Front Squat Machine

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

Week 4 Day 1

Amber L

Daisha

Brittany

Week 1 Day 1

Keyona

Week 1 Day 2

Marvelis

Week 1 Day 3

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 😍

Week 2 Day 3

Halfway through my arms were on fire and I thought they were gonna fall off! Killer arm workout

Week 4 Day 1

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