Name: Playbook - Leticia Martinez - W4/D1 LEGS
Uploaded: 2024-04-28T15:36:19.006Z
Duration: 55 min
Description: W4/D1 LEGS

Maria

A leg day focusing on hamstrings and glutes! lets get it 🔥

Position a dumbbell vertically in between the arches of your feet. Then, lift your legs so the dumbbell hovers just above the floor. Contract your hamstrings to curl the dumbbell towards your glutes. Squeeze your hamstrings hard at the top and pause for a moment.

Seated hamstring curl machine

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position
3 second count coming down into the leg press.

Leg press - mid stance

10 reps on each side. Reset your grip if needed.

Elevated reverse lunges

Dumbbell b-stance RDL

Single leg elevated hip thrusts

Superset 1

W4/D1 LEGS

#1 START HERE

W1/D1 LEGS

W1/D2 UPPER BODY

W1/D3 LEGS

W1/D4 UPPER BODY

W1/D5 LEGS

W2/D1 LEGS

W2/D2 UPPER BODY

W2/D3 LEGS

W2/D4 UPPER BODY

W2/D5 LEGS

W3/D1 LEGS

W3/D2 UPPER BODY

W3/D3 LEGS

W3/D4 UPPER BODY

W3/D5 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

W9 / D5 LEGS

W9/ D3 LEGS

W9/ D4 UPPER BODY

W9 / D1 LEGS

W9/ D2 UPPER BODY

W4/D1 LEGS

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