Name: Playbook - Leticia Martinez - W1/D5 LEGS & CARDIO
Uploaded: 2023-12-03T23:39:02.045Z
Duration: 50 min
Description: W1/D5 LEGS & CARDIO

A full leg workout to finish your first week off strong! we will be adding in the glute band to add some variety. Adding in a glute band is a great way to get in some extra resistance. Really take your time and feeling the targeted muscles when doing the banded exercises🔥

In your first tri-set you will complete all 3 exercises back to back to back! In the banded exercise you have 30 seconds each side. To get the heart rate up.. really pick up the pace/speed!

The dumbbell sumo squat is a popular lower-body movement using a single dumbbell held in front of the legs. It is performed with a wider than shoulder-width stance, which increases the demand on the glutes, hamstrings, and adductors while still benefiting the quads, core, and upper body.

Dumbbell Sumo Squats HOME

Hold a dumbbell in each hand, and rest them right under your hip bones. This is the starting position. Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees.

Floor Lying Dumbbell Bridges HOME

Stand with both feet on top of a resistance band about shoulder-width apart. Step to the side with one foot then return back to start position. Repeat on the other side.

Banded Lateral Side Step (Left) HOME

Banded Lateral Side Step (Right) HOME

Tri-set 1

In this tri-set, we will be working on lunges! Lateral lunges are a great glute strengthening exercise while also getting a stretch in your adductors.

Stand with the feet further than hip-width apart holding one dumbbell vertically in each hand. You will hinge from your hip and sit back while keeping the opposite leg straight to get an optimally stretch. Repeat to other side.

Shifting Dumbbell Lateral Lunge (Left) HOME

Shifting Dumbbell Lateral Lunge (Right) HOME

Stand with feet hips-width apart and knees soft, holding dumbbells in front of hips with palms facing thighs. Keeping spine in neutral position and squeezing shoulder blades, start sending hips back. Lower dumbbells in front of shins, keeping them close to the body.

Dumbbell RDL HOME

Lie on your side with your feet and hips stacked, your knees bent 90 degrees, and your head resting arm. Draw your knees in toward your body until your feet are in line with your butt. Keeping your abs engaged and your feet together, raise your knee as far as you can without rotating your hip or lifting your knee off the floor.
Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your knee to the starting position.

Banded Clamshells (Right) HOME

Banded Clamshells (Left) HOME

Tri-set 2

In this first superset, we will be working on unilateral strength! you will notice a balance component to the split squats so make sure to take it slow and controlled!

Set up in a split stance position while gripping dumbbells by your side with a neutral grip. Descend by flexing both knees simultaneously and continue until the back knee touches the ground directly beneath the hip. Drive through the front foot and extend the knee as you return to the starting position. Do not hyperextend legs at the top of the movement!

Dumbbell Split Squat (Left) HOME

Dumbbell Split Squat (Right) HOME

Lie on a mat, position your body so it is facing straight ahead, and place your feet on top of chair or couch. Your feet should be hip to shoulder width apart, and it is to you whether you put your heels on top of the bench, or opt for playing the mid/backs of your feet on the edge of the chair/ couch.

Elevated Bridges HOME

Superset 1

A perfect way to end leg day to get the most bang! Give it everything you got left team 🥳

Stand with your feet shoulder-width apart with dumbbells above your shoulders. Squat down keeping your back flat and your knees over your toes. Push through your heels to return to standing while pressing the dumbbells overhead with arms fully extended. Return to starting position and repeat.

Dumbbell Squat Thrusters HOME

Performed from a plank position, you'll alternate bringing one knee to your chest, then back out again, speeding up each time until you're "running" against the floor. While the move sounds simple, mountain climbers exercise almost the entire body and raise your heart rate.

Mountain Climbers HOME

The plank is a bodyweight exercise which involves holding the trunk part of your body in a straight line off the ground. The static exercise engages multiple muscle groups at the same time which makes it extremely effective at strengthening your core, whilst also working the shoulders, arms and glutes.

Plank Hold HOME

Leg day finisher 🥳

W1/D5 LEGS & CARDIO

Rachel Ruczynski

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/D5 LEGS & CARDIO

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