Name: Playbook - Leticia Martinez - W2/D3 LEGS & CARDIO
Uploaded: 2023-12-03T23:39:02.201Z
Duration: 50 min
Description: W2/D3 LEGS & CARDIO

Kristina

Elevating your heels when performing a squat will do two things: Increase squat depth, and transfer force and emphasis to your quadriceps. Heels elevated squats better activate the muscle fibers of your quads because it increases the range of motion at the knee while decreasing the range of motion at the hip.

I recommend to use a book to elevate the surface! make sure to sit back into your hips versus coming straight down!

Heels Elevated Front Rack Loaded Squats HOME

Stand with your feet hip-width apart, arms at your sides. Take a large step back with your right foot and bend both knees into a lunge. When your knees and hips make 90-degree angles, push off your rear foot and return to standing. Continue, alternating sides.

Alternating Reverse Lunge Pulses HOME

Squat pulses are a bodyweight squat variation that use a shorter range of motion than standard squats. Perform squat pulses by standing with your feet hip-width apart. Bend your knees, hips, and ankles, lowering into a squat position with your quads parallel to the floor.

Squat Pulses HOME

Tri-set 1

Lie on your back and set your knees about shoulder-width apart, with your feet flat to the ground and your knees bent. ...
Slowly raise your hips, engage your glutes, and squeeze your abs.
Be careful not to arch your back as you lift your hips as high as possible. Place dumbbell on hips for extra resistance!

Floor Lying Dumbbell Glute Bridges

Hold one leg held at a 90 degree angle at the hip and drive the other foot into the floor to bridge your hips up while squeezing your glute. Lower your hips back to the starting position and repeat for the desired number of repetitions. Repeat on both sides.

Dumbbell Single Leg Hip Thrust (Left) HOME

Dumbbell Single Leg Hip Thrust (Right) HOME

Superset 1

Hold a single dumbbell with palms facing each other. Engage your abs as you take a big step out to one side, shifting your weight into this leg. Bend this knee as you send your hips back and come down into a squat position, extending the opposite leg out straight, keeping your feet planted and toes pointing forward.

Shifting Dumbbell Lateral Lunge (Left) HOME

Shifting Dumbbell Lateral Lunge (Right) HOME

This is a hip abductor and external rotator strengthening exercise. This exercise can be used to prime up your glutes for optimal performance in exercises like the squat or sumo deadlift.

Make sure when doing the movement your knees do not cave in! keep the constant tension on the band.

Banded Hip Abduction HOME

Superset 2

The dumbbell swing is a combination movement that is a cross between a deep back squat, front lateral raise, and overhead press. As a compound movement, the dumbbell swing activates several major muscle groups including the quadriceps, hamstrings, chest, trapezius, shoulders, and abdominals.

Drive through your hips! make sure to not over-extend your back at the top of the movement.

Dumbbell Swings HOME

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

The A Skip is an exaggerated skipping movement. – Facing forward, lift your knee and opposite hand and then punch your foot down into the ground and throw your hands back. – Focus on standing tall and keeping your chest up.

A-Skips HOME

Cardio Finisher

W2/D3 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!

W2/D3 LEGS & CARDIO

Community

More workouts from Leticia Martinez