Name: Playbook - Nina Marie - W1/D4 Lower Body
Uploaded: 2024-05-11T01:19:07.764Z
Duration: 60 min
Description: W1/D4 Lower Body

Sumo deadlift 3x15
Back squat 3x15
Bulgarian 3x15/leg
Single leg calf raise 3x15/leg
Side lunge 3x15/leg


The Lord Himself goes before you and will be with you; He will never leave you nor forsake you
Deuteronomy 31:8

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

Barbell Back Squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

- Begin with feet wider than shoulder width and toes pointed out
- Bend one knee and keep the other knee straight
- Keeping the kettlebell in front of your chest the entire time

Kettlebell goblet cossack

W1/D4 Lower Body

W1/D1 Upper Body

W1/D2 HIIT Strength

W1/D3 Optional Cardio Day

W1/D5 Chest & Triceps

W2/D1 Back & Biceps

W2/D2 Legs & Shoulders

W2/D3 Optional Cardio Day

W2/D4 Chest & Triceps

W2/D5 Glute Blaster

W3/D1 Back, Biceps & Shoulders

W3/D2 Leg Strength & Plyo

W3/D3 Optional Cardio Day

W3/D4 Total Body HIIT

W3/D5 VO2 Training

W4/D1 Chest & Triceps

W4/D2 Back & Biceps

W4/D3 Optional Cardio Day

W4/D4 Legs & Shoulders

W4/D5 Total Body HIIT

W5/D1 Lower Body

W5/D2 Total Body Tempo

W5/D3 Optional Cardio Day

W5/D4 Back, Shoulders & Biceps

W5/D5 Chest, Triceps & Core

W6/D1 Leg HIIT

W6/D2 Total Body Strength

W6/D3 Optional Cardio Day

W6/D4 Back & Chest Tempo

Angie

W6/D5 Arm HIIT

W7/D1 Lower Body Beatdown

W7/D2 Back & Biceps

W7/D3 Optional Cardio Day

W7/D4 Chest & Triceps

W7/D5 Total Body HIIT

W1/D4 Lower Body

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