Name: Playbook - Leslie Getnfit - Week 4 Day 4
Uploaded: 2024-03-02T19:54:16.785Z
Duration: 75 min
Description: Week 4 Day 4

Find something that is about knee-height (E.g.: couch, chair, bench) 

Place your upper back on it and place the resistance bands under your feet in the middle of your foot
 
Place band around thighs.

When doing the movement, make sure to also move your upper body and don’t keep it stiff, this can put a lot of additional stress on your lower back

When you push upwards, really contract your glute muscles consciously

Hold the top position for 1 second before you lower your hips back down

Repeat for reps

Hip Thrust Resistance Band

Adjust a barbell onto a squat rack. 

Make sure the bench is close behind you. 

Set your feet apart. 

Move underneath the barbell. 

Pick up the bar. 

Move back towards the box. 

Push your butt backwards. 

Sit softly. 

Pause on the box. Push upward. Continue through the reps.

Box 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

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Week 4 Day 4

These workout has my legs and glutes on 🔥

Antoinette

Cenelsy

Brittany Moore

Week 1 Day 1

Veronica Monica

Bryanna Prien 

Week 1 Day 2

Latoya

Week 1 Day 3

D. Vannesa

Week 1 Day 4

Michelle Washington

Week 1 Day 5

Week 1 Day 6

Good sweat. I feel the burn on my lats and back. Thank you! Fire 🔥

Jules

Week 2 Day 1

Demi

Dorothea

Week 2 Day 2

Tyler

Week 2 Day 3

Briana

Lawd I struggled today but a good struggle!!

Week 4 Day 4

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