Name: Playbook - Mariana Morais - W2/D6 Cable Lower Body
Uploaded: 2022-02-05T04:52:06.535Z
Duration: 40 min
Description: W2/D6 Cable Lower Body

Loveeeee inspired to buy my own ankle straps lol

Noelle

This has been my favorite workout from the plan 💪🏿🥵🔥

Brittney

Michelle

⭐️ ADD WEIGHT EACH ROUND!

Last workout of the week let’s challenge ourselves with weight 💪🏽

you’ll need a the cable ropes & ankle strap

- Holding the cable in goblet position
- Sit your hips back and down
- Reach parallel then stand back up

Cable squat

- Hold the cable with arms extended out in front of the body

HINGE: 
- Knees should have a slight bend
- Push your hips back and feel the stretch in your glutes & hamstrings 
- Return to standing by driving the hips forward
- Keep your back straight and head aligned with spine.

Cable Hinge

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions

Cable abductions (L)

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat

Cable abductions (R)

- Holding a rope attached to the cable
- Sit down into a squat position
- Walk backward then forward against the resistance of the cable

Cable monster walks

- Lean forward holding the rack with the cable attached at the ankle
- Kick your leg back and up engaging your glute
- Complete desired reps then repeat on the opposite side

Cable Kickback (L)

Cable Kickback (R)

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Position yourself on your hands and knees with the cable attached at the ankle
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Cable fire hydrant LEFT

Cable fire hydrant RIGHT

W2/D6 Cable Lower Body

Gillian💓

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

Ilze

W1/D1 Legs

Jamie

Mackenzie

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

A lot of cardio which I don’t always do but great! Good low active rest day.

Tarsha

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

W2/D6 Cable Lower Body

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