Name: Playbook - Leslie Getnfit - Week 4 Day 5
Uploaded: 2024-03-02T19:54:16.743Z
Duration: 75 min
Description: Week 4 Day 5

Mercy

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

Setup in an upright position with your back against the pad and your spine neutral.

Exhale and pull the legs together as you squeeze the pads inward.

Once the pads touch, slowly return to the starting position.

Repeat for the desired number of repetitions.

Hip Adduction Machine Tips

Experiment with foot and pelvis position. Depending upon the shape of your hip, you may need a slightly more internal or external starting position to fully maximize the contraction.

Adduction Machine

Setup in an upright position with your back against the pad and your spine neutral.

Exhale and push the legs apart as you open the pads.

Once your hips are fully externally rotated, slowly return to the starting position.
Repeat for the desired number of repetitions.

Hip Abduction Machine Tips

Experiment with foot and pelvis position. Depending upon the shape of your hip, you may need a slightly more internal or external starting position to fully maximize the contraction.

Abduction Machine

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

Engage your core by pulling in your upper ribs and belly. Make sure that the balls of your feet are solidly planted on the edge of the step. Your heels should be over the edge.

Place your hands on the wall or the railing.

Lift your heels until you're standing on your tippy toes. Distribute most of your weight onto the balls of your feet, and keep your legs straight.

Calf Raises Machine

Week 4 Day 5

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 4 Day 5

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