Name: Playbook - Leticia Martinez - W1/D3 LEGS & CARDIO
Uploaded: 2023-12-03T23:39:01.975Z
Duration: 55 min
Description: W1/D3 LEGS & CARDIO

Loved it!! This workout kicked my butt this morning! 🥵🥵

Sorin

Rachel Ruczynski

Great way to end the week with a good session of leg & cardio!

This workout is all about the glutes! get ready to feel the pump with some added cardio exercises to get the heart rate up 🔥

In this first block you will complete all 3 exercises back to back to back before resting! Added in a fun cardio push exercise at the end.. take your time and remember quality over quantity.

Keeping your chest lifted, proceed to bend in your hips, lowering the dumbbells slightly below knees, while feeling a stretch in your hamstrings. Once you reach your lowest point, hold that position and begin to make small pulsing movements by lifting and lowering in your deepest position and then return back to the start of the exercise.

Dumbbell RDL Pulses HOME

Plant one foot on the floor and use the other foot as a support (either extending in front on your heel, or behind on the balls for your feet). Push through the foot on the floor to lift your hips off the floor so your quads and stomach are parallel.

Dumbbell B-stance Hip Thrust (Left) HOME

Dumbbell B-stance Hip Thrust (Right) HOME

Stand with your feet together and you knees soft. Jump and come into a lunge with your left leg, jump again into a lunge with your right leg. Jump a third time into a squat.

Modify for regular squat into alternating lunges!

Squat + Lunge Jumps HOME

Tri-set 1

In this second tri-set you will complete the 3 exercises back to back to back.

Stand with your feet more than hip-width apart, toes turned out slightly, and hold a single dumbbell vertically in front of your chest. Bend your knees to lower your body to the floor as far as possible. Push through your heels to stand, then rise up as high as you can onto your toes to engage calves.

Goblet Squat into Calf Raise HOME

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. When coming back up do not over-extend the lower back.

Dumbbell Swings HOME

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating. Swing your arms side to side touching the opposite arm to the opposite standing leg, lowering your body down to do so.

Ice Skaters HOME

Tri-set 2

Last and final block consist of a killer superset!

Bend your knees until your upper legs are parallel with the floor, ensuring that your back remains within a 45- to 90-degree angle to your hips. Exhale. Push through your heels and propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land in the starting position.

In and Out Jump Squats HOME

Rather than jumping your feet back to the plank (or push-up) position at the bottom of each rep, try stepping one foot back, then the other foot, behind you. This low-impact burpee will help avoid putting stress on the low back and ankles.

Modified Burpee HOME

Cardio Finisher

W1/D3 LEGS & CARDIO

W1/D1  LEGS & CARDIO

This program is perfect for a beginner. Challenging, but not so difficult where I can’t finish and feel defeated. Thank you Leticia!

W1/D3 LEGS & CARDIO

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