Name: Playbook - Leticia Martinez - W3/D3 LEGS
Uploaded: 2024-04-28T15:36:18.988Z
Duration: 55 min
Description: W3/D3 LEGS

A lower body workout focused on the quads and calfs!

You will hold the weight in front of your chest with both hands. As you squat down, your elbows will track between your knees while the weight follows.

Make sure to pick a weight that challenges you within the last 3-4 reps.

Goblet squats

With a slight bend in your knees, hinge at the waist with a straight back and slowly lower the barbell towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards. 

b) Pause for a moment at the bottom and reverse the motion as you return to the standing position. Squeeze your glutes hard in this position.

c) Maintain tightness in your core and repeat!

Make sure to pick a weight that challenges you for the last 3-4 reps.

Barbell RDLS

The Bulgarian Split Squat is a squat variation where one leg is elevated on a surface and other performs a squat, receiving most of the load. Because of this split position, this single-leg unilateral exercise targets the quadricep muscles, glutes, and hamstrings like no other leg exercise.

Start by standing about 2 feet in front of a knee-level bench or step.
Lift your right leg up behind you and place the top of your foot on the bench. Your feet should still be about shoulder-width apart, and your right foot should be far enough in front of the bench where you can comfortably lunge — hop around a bit so you can find the right spot. If a closer foot position works, just ensure that when you lower down, your left knee doesn’t fall over the line of your toes.
While engaging your core, roll your shoulders back and lean slightly forward at the waist, beginning to lower down on your left leg, bending the knee.

Bulgarian split squats (left)

Bulgarian split squats (right)

Bulgarian split squats

Cable kickbacks primarily target the glutes. The movement isolates the glutes, recruiting all 3 muscle groups of the glutes to “kick” the leg back (the gluteus maximus, medius, and minimus). The movement also works the hamstrings and calves, helping to keep the leg stable as it moves back and forth.

10 reps each side

Cable glute kickback

Drive through heels, contracting the glutes to send hips toward the ceiling. Think about driving knees outward, keeping tension on the mini band. Your body should form a straight line from shoulders to knees. Lower back down, then repeat.

Banded glute bridges

Superset 1

You will complete these 2 exercises before resting.

There should be a straight line from your shoulders to your knees. With your weight in the heels of your feet, start alternately walking one foot, and then the other foot away from your buttocks. Ensure you keep your hips up as high as you can, and your abdominal muscles activated. Relax your upper body and shoulders.

Hamstring Walkouts

To do a calf raise with dumbbells, hold a dumbbell in each hand and stand with your feet about shoulder-width apart. Let your arms hang straight below your shoulders. Rise up onto your toes, then slowly return to the starting position. You'll feel tension in the muscles in the back of your lower legs

W3/D3 LEGS

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