Name: Playbook - Leticia Martinez - W2/D5 LEGS & CARDIO
Uploaded: 2023-12-03T23:39:02.240Z
Duration: 50 min
Description: W2/D5 LEGS & CARDIO

Holding 1 single dumbbell, step out then squat back, from here you will proceed to do on the other side. Make sure to suit back in your hips and have a slight forward lean at the chest. No hyperextension of the lower back at the top of the movement.

Alternating Dumbbell Side Squat Steps HOME

Stand with your feet hip-width apart, knees slightly bent, holding a dumbbell in each hand. Lift the dumbbells and hold them so they are resting on your shoulder blades. Keeping your knees slightly bent, push your hips back and hinge your upper body until it's almost parallel with the floor.

Can also modify to bodyweight or 1 single dumbbell.

Dumbbell Good Mornings HOME

Stand with feet shoulder width and knees slightly bent. Bend your knees and descend to a full squat position. Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.

Squat Jumps HOME

Tri- set 1

Bend front knee to lower into lunge until thigh is parallel to ground; keep front knee behind toes. Extend hip and knee to drive up to start position; repeat for specified reps. Perform set with opposite leg. 

Do not let knee hit the ground! it should hover about 1-2 inches from the ground to keep the constant tension.

Dumbbell Split Squat (Left) HOME

Dumbbell Split Squat (Right) HOME

Lie down on your stomach and fold your arms in front of you. Place a light dumbbell in between your feet. Bend your knees, moving your heels toward your butt. Return to starting position.

Floor Lying Dumbbell Hamstring Curl HOME

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

Elevated Bridges HOME

Tri-set 2

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

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

A Bear Crawl is a bodyweight mobility exercise that uses strength in the shoulders, quads and abdominal muscles. It appears very similar to a baby crawl but requires you to bear the weight on your hands and toes rather than your knees.

Bear Crawl HOME

Tri-set 3

W2/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!

W2/D5 LEGS & CARDIO

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