Name: Playbook - Leticia Martinez - W2/D5 LEGS
Uploaded: 2024-04-28T15:36:18.978Z
Duration: 55 min
Description: W2/D5 LEGS

The sumo deadlifting involves placing your feet wider than shoulder-width apart and gripping the barbell with your hands placed inside your legs. This position allows you to keep your torso more upright, which decreases the range of motion and makes the lift easier.

Sumo deadlifts

A barbell hip thrust is a lower-body strength training exercise defined by lifting your lower back and torso with your knees bent and your upper body resting on a bench. With proper form, the barbell hip thrust works muscle groups across your entire lower body, particularly the gluteal muscles.

Barbell Hip Thrusts

You will complete these 2 exercises before resting.

Step up with the right foot, pressing through the heel to straighten your right leg.
Bring the left foot to meet your right foot on top of the step.
Bend your right knee and step back down with the left foot.
Bring the right foot down to meet the left foot on the ground.

Alternating DB step ups

Lateral band walks primarily target and strengthen the hip abductor muscle group. The exercise strengthens and tones these muscles that line the hips and glutes. The hip abductors have three primary mover muscles, including: Gluteus medius.

Banded lateral walks

Superset 1

The B-stance deadlift provides a middle ground between unilateral exercises and bilateral exercises. The staggered stance of the B-stance means that the working leg can be challenged further than with a bilateral RDL, as the supporting leg does not work as hard, but is less challenging than a single leg deadlift as the supporting leg helps with balance.

Dumbbell b-stance RDL (right)

Dumbbell b-stance RDL (left)

Place a resistance band loosely around both ankles. Position your body on all fours on the ground. Using the standard fire hydrant technique, raise one knee at a time to bring your leg to a 45-degree angle against your body. Repeat the exercise on each leg.

12 reps each side.

Banded Fire Hydrants

Superset 2

W2/D5 LEGS

#1 START HERE

W1/D1 LEGS

W1/D2 UPPER BODY

Maria

W1/D3 LEGS

W1/D4 UPPER BODY

W1/D5 LEGS

W2/D1 LEGS

W2/D2 UPPER BODY

W2/D3 LEGS

W2/D4 UPPER BODY

W3/D1 LEGS

W3/D2 UPPER BODY

W3/D3 LEGS

W3/D4 UPPER BODY

W3/D5 LEGS

W4/D1 LEGS

W4/D2 UPPER BODY

W4/D3 LEGS

W4/D4 UPPER BODY

W4/D5 LEGS

W5/D1 LEGS

W5/D2 UPPER BODY

W5/D3 LEGS

W5/D4 UPPER BODY

W5/D5 LEGS

W6/D1 LEGS

W6/D2 UPPER BODY

W6/D3 LEGS

W6/D4 UPPER BODY

W6/D5 LEGS

W7/ D4 UPPER BODY

W7 / D1 LEGS

W7/ D2 UPPER BODY

W7/ D3 LEGS

W8 / D1 LEGS

W8/ D2 UPPER BODY

W8/ D3 LEGS

W8/ D4 UPPER BODY

W8 / D5 LEGS

W2/D5 LEGS

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