Name: Playbook - Leticia Martinez - W4/D3 LEGS & CARDIO
Uploaded: 2023-12-03T23:39:02.386Z
Duration: 50 min
Description: W4/D3 LEGS & CARDIO

From start to finish, this workout will have your heart rate up!

3 exercises that will target the quads, glutes, calves and hamstrings!

Stand with your feet more than hip-width apart, toes turned out slightly, and hold a heavy dumbbell vertically in front of your chest. Bend your knees to lower your body to the floor as far as possible. Push through your heels to stand, then rise up as high as you can onto your toes.

Goblet Squat into Calf Raise HOME

Hold one leg held at a 90 degree angle at the hip and drive the other foot into the floor to bridge your hips up while squeezing your glute. Lower your hips back to the starting position and repeat for the desired number of repetitions. Repeat on both sides.

Dumbbell Single Leg Hip Thrust (Left) HOME

Dumbbell Single Leg Hip Thrust (Right) HOME

Lie down on the floor on your side. Rest your head on your arm. Bend your one leg at the knees keep other leg straight. Keep your hips steady and raise leg!

Side lying Banded Hip Abduction (Left) HOME

Side Lying Banded Hip Abduction (Right) HOME

Tri-set 1

2 exercises that will challenge your hamstring strength! Feel the stretch 🔥

Elevating your toes during a Romanian deadlift is a great way to shift further emphasis on to your hamstrings, you will feel a greater stretch in your hamstrings and calves.

Toes Elevated RDL 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

Superset 1

2 exercises where you will feel it in your glutes and quads!

Feet hip width, brace your abs, step one foot back as you lower your back knee towards the floor. Keep the front knee directly over the ankle pulse up and down about 1 inch 3 times the push through the front heel to stand up. Repeat then swap legs half way.

Alternating Reverse Lunge Pulses HOME

Banded abductions involve the movement of your legs away from your hips with the use of an exercise band for added resistance. The reason why you want to really get into the habit of doing banded hip abductions is that it helps strengthen the outer part of the hips and glutes.

Do not let knees cave in past hip line!

Banded Hip Abduction HOME

Superset 2

Finishing this workout off with some cardio! you have 30 seconds in each exercise. Remember quality over quantity!

Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.  Lower your body until your thighs are parallel to the floor.Pause, then return to the starting position.

Body Weight Squats

A jump squat is a plyometric exercise (a jump-training exercise) that adds a jumping motion to a traditional squat. Jump squats are bodyweight exercises characterized by leaping directly upwards at the top of the movement.

Squat Jumps HOME

Start standing with feet about shoulder width apart. Lower hips until thighs are parallel to the ground and pulse two times. Squeeze glutes and push into your heels to bring yourself back to standing. Be careful not to let your upper body lean forward, and prevent your knees from bowing inward or outward.

Squat Pulses HOME

Cardio Finisher

W4/D3 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!

W4/D3 LEGS & CARDIO

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