Name: Playbook - Leticia Martinez - W9 / D1 LEGS
Uploaded: 2024-04-28T15:37:59.694Z
Duration: 30 min
Description: W9 / D1 LEGS

You will complete these 2 exercises before resting 30 seconds! 2 rounds in total, 20 seconds each.

Place a glute band around your shin area! from here you will step each way 4 times before stepping the other way.

Banded lateral walks

This exercise really focuses on hip drive! you will sit back into your hips and explode up. Make sure you come down with the momentum.

Squat Jumps

Warm up

Grab a dumbbell and yoga mat for your first weighted superset!

Lying on your back, place a dumbbell on your hips and drive through your glutes and not your lower back. If you need more weight/ resistance you can add 2 dumbbells and place 1 on each hip.

Floor Lying Dumbbell Glute Bridges

Barbell Deadlifts

Superset 1

You will complete both exercises before resting!

You will need 1 dumbbell for this exercise! make sure to not rest weight on your chest. Keep it slightly in front of you and bring your shoulder blades together and sit back into your hips.

Goblet squats

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

Superset 2

Grab a pair of dumbbells from here you will step back into a lunge and alternate legs for 12 reps in total.

Dumbbell alternating reverse lunges

Going onto all 4s you will reach the your arm and opposite leg out/back. Hold for about 3 seconds. Alternate for 12 reps in total or 6 reps each side.

Bird-dog

Superset 3

W9 / D1 LEGS

#1 START HERE

W1/D1 LEGS

W1/D2 UPPER BODY

Diana

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/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/ D2 UPPER BODY

W9/ D3 LEGS

W9 / D5 LEGS

W9/ D4 UPPER BODY

W10/ D1 Legs

W10 / D 3 Legs

W10 / D2 Upper Body

W10 / D 4 Upper Body

W10 / D5 Legs

W9 / D1 LEGS

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