Name: Playbook - Mariana Morais - W3/D1 Legs
Uploaded: 2022-02-05T04:52:06.546Z
Duration: 45 min
Description: W3/D1 Legs

Holy the abductors at the end🥵💀🖤

Noelle

Tarsha

This was my favourite! The burn and the variety around the gym! Love love loved it!!!!! 🎉💪

One of your best workouts. Loved it and really felt the burn 💪

Stefania

Week 3!!
Increase weight each set, let’s push for some heavy lifting 💪🏽

⭐️ INCREASE WEIGHT EACH SET

POSITION: 
- Place right foot on the bench and sit back. With your left leg extended out, placeleft foot down on the ground. 
-Begin with a dumbbell in each hand

MOVEMENT
- With a slight forward lean of the torso
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel, engaging your glutes to stand up

REPEAT

DB Bulgarian Split Squat (L)

⭐️ INCREASE WEIGHT EACH SET
- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian Split Squats (R)

⭐️increase weight each set
- Adjust fit on calf raise machine 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

⭐️ INCREASE WEIGHT EACH SET
- Stand holding cable close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Cable Goblet Squat

⭐️increase weight each set
- 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

⭐️increase weight each set
- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

⭐️increase weight each set
- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Focus on the movement of your glutes

Abductor Machine

W3/D1 Legs

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 💪🏿

Brittney

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

W1/D4 Cardio & Stretch

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

W3/D1 Legs

Community

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