Name: Playbook - Leticia Martinez - W3/D1 LEGS & CARDIO
Uploaded: 2023-12-03T23:39:02.308Z
Duration: 55 min
Description: W3/D1 LEGS & CARDIO

Get ready for a killer legs and cardio workout! as you will notice throughout the last 2 weeks we are turning it up a notch and adding in 4 sets in specific blocks. Keep that in mind and remember to pace yourself. You got this and you're getting stronger each and everyday🥳

In this first block you will complete these exercises back to back to back before resting to complete the tri-set. Keep in mind you have 4 rounds here with 45 seconds resting after each round😊

Place glute band slightly above your knees to create tension. From here you will hold one single dumbbell in a goblet position with both hands. Begin to lower into a squat position, bringing your butt back as if you're trying to sit on your heels. Lower yourself as low as your range of motion permits without your knees going over your toes and hold for 2–3 seconds.

Banded Goblet Squats HOME

Holding a pair of dumbbells one in each hand.. you will start by bending from your hips to get a stretch in your posterior chain (hamstring, glutes) make sure to have the dumbbells close to your body. Keep your chin tucked and neutral. Once you come down slightly passed your knee you will come up just above your knee and come back down to create a pulse. Once the pulse is created you will then take it back to your starting point.

If you're starting to feel in your lower back then you are coming down too low. I recommend to look in a mirror or record yourself doing the exercise to see how far you are coming down. You only need to come slightly below the knee to feel the tension in your hamstrings and glutes.

Dumbbell RDL Pulses HOME

Loop a mini band around both knees just below the joint line. Start on your hands and knees (quadruped position) and raise one leg up beside you without twisting through the pelvis or spine. Take this slow and controlled.

Banded Fire Hydrants

Tri-set 1

In this next block you will complete your first superset! We will be working on balance with some unilateral exercises. Take your time and feel the burn!

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.

If using both dumbbells is too much you can use just one or you can do it body weight! you should not be feeling this in your low back. Make sure you're bending until you're parallel with the floor and not going down any further.

Dumbbell Good Mornings HOME

Using a chair or couch, you will start by leaning slightly forward and keeping your back straight.  Engage your core and squat downwards into your front leg. Pause for a moment at the bottom of the rep and drive upwards with your lead leg. Maintain tightness in your core and repeat!

You can do this bodyweight if getting comfortable with the exercise!

Dumbbell RFE (Left) HOME

Dumbbell RFE (Right) HOME

Superset 1

Our second to last block is going to turn it up a notch to get you prepared for out cardio finisher! complete this superset to feel the pump.

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.

Dumbbell Swings HOME

Hamstring walkouts is an exercise that can be very effective in the rehabilitation of hamstring strains. This exercise works the hamstring musculature in multiple ranges of knee flexion while simultaneously holding hip extension.

While lying on your back you will take small steps out and in! make sure to keep your hips elevated and not driving through your lower back. This will ensure that you're targeting your lower body.

Hamstring Walkouts HOME

Superset 2

Last block will consist of a tri-set of powerful movements! modifications are listed in each exercise description. 4 rounds!

The high knees exercise is a combination of the run in place with exaggerated knee lifts. This is a great full body warm up exercise that increases aerobic fitness and prepares your body for more complex movements.

For this you can modify for alternating knee to chest in a standing position.

High Knees 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.

Modification will be either a plank or mountain climber!

Bear Crawl HOME

Raise the arms in front of the chest and slowly squat down, pushing the knees outwards, so they remain over the toes. Squat until the hip crease is below knee level and keep the arms in front for balance and stability. Hold this position for a while, ensuring that you continue to breathe comfortably.

Squat Hold HOME

Cardio finisher!

W3/D1 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!

W3/D1 LEGS & CARDIO

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