Name: Playbook - Leticia Martinez - W4/D3 LEGS
Uploaded: 2024-04-28T15:36:19.014Z
Duration: 50 min
Description: W4/D3 LEGS

You will complete these 2 exercises back to back before resting! Modifications will be in the description.

Stand with your feet between shoulder- and hip-width apart, toes forward and weight evenly distributed between your feet.
Keeping your chest lifted and chin tucked, bend your knees and lower your hips until your thighs are almost parallel to the floor or go as low as you can while keeping your heels planted on the floor.
Push away from the floor as you lift up and lower down 1 to 2 inches for a given amount of time.
When you’re done, return to standing and repeat.

Modify for goblet pulsing squats if you do not have a barbell.

Barbell Pulsing Squat

Leg extensions

Superset 1

You will complete these 2 exercises back to back before resting. If you do not have a barbell you can modify for dumbbells.

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.

If no barbell you can modify for dumbbell hip thrust. Place 1 or 2 dumbbells on your hips.

Barbell Hip Thrusts

B-stance deadlifts refer to a variation of the exercise that adopts a staggered stance positioning, with the leg in front acting as the working leg and taking on most of the weight, and other leg supporting.
8 reps each side.

Dumbbell b-stance RDL

Superset 2

You will complete these 2 exercises back to back before resting! Take it slow and controlled🙌🏽 lateral lunges can be a bit tough. I recommend to review over the "FORM 1O1" tab to go over lunge form and what to look for.

Stand tall with your feet hip-width apart. Step out to the side with your left leg, bend your left knee and push your hips back. Return to the starting position and repeat the movement with the right leg. Keep alternating legs until the set is complete.

You will complete 12 reps in total, 6 reps each side.

Dumbbell alternating lateral lunges

To perform this move, you lay on your side with your knees bent, and you lift the top knee up as far as you can without rotating the hips back, and then return to the starting position. Banded clamshells simply add resistance by placing a band just above the knee for the duration of the exercise.

Medium-heavy band recommended.

Banded Clamshells

Superset 3

W4/D3 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

W2/D5 LEGS

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/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

W4/D3 LEGS

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