Name: Playbook - Pauline Perina - Full Leg Workout
Uploaded: 2023-10-13T15:02:21.215Z
Duration: 60 min
Description: Full Leg Workout

Sanaa

Warm up with 1 cardio exercise (15 min in the StairMaster) 
The workout:
5 exercises 
Number of rounds and reps will varie according to the exercise 
You are going to finish with another 15 min on the StairMaster 

Cool down: stretch for 3-5 minute

15 min before and 15 min after your weight training 

Warm up:
First 5 min at level 8 
Next 5 min at level 10 
Last 5 min back to 8 

Post:
First 5 min at level 8 
Next 5 min at level 10-11
Last 5 min at level 6-7

StairMaster

- Main target muscles: Glutes and inner thighs as well as the hamstrings, lower back, and secondary muscles such as the quadriceps.

- Start by positioning yourself under the barbell with your feet shoulder-width apart and your toes pointing outwards.
- Once you are in this position, brace your core and slowly lower your hips towards the floor.
- Lower your body, make sure that you keep your back straight and maintain an excellent squatting technique by keeping your knees from moving too far forward.
- Once your thighs are parallel with the floor, drive through your heels, extend your hips and knees, and return to the starting position.

Sumo squats

- Elevate your front leg by placing plates down in front of you (this helps you target your glutes more)
- Perform a reverse lunge, contract your core, and lower your back leg until your knee almost reaches the floor keeping your front knee bent at a 90-degree angle. 
- Press into the ground with your foot to come back to your starting position. 
- Repeat for 10 repetitions then change legs without any breaks. 
- Your 60 sec rest comes after you finish both sides.

Elevated Reverse lunges

1. Sit on the floor with your back up against the bench. Roll the bar over your hips until the bar rests in the crease of your hips.

2. With your upper back in contact with the bench, lift your hips slightly off of the ground. Your upper arms should rest against the bench. Rotate your shoulders outward to engage your lats. The bottom of your shoulder blades should be in contact with the bench. The weight on your feet should be evenly distributed along each entire foot. Rotate your feet into the floor to create a stable foot position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.

3. To begin the upward movement, squeeze your glutes and push your feet into the ground.

4. Continue squeezing your glutes as you push your hips toward the ceiling to achieve full hip extension. Your core should be engaged to keep your ribs down and your pelvis should be slightly tucked at the top. Your shins should be vertical.

5. Pause for 2–3 seconds at the top.

6. To begin the downward movement, hinge from your hips to return to the starting position. Allow your chest to follow your hips. Gaze forward while keeping your chin tucked. Maintain tension on your glutes and keep your core engaged. Your torso should create a 45-degree angle with the ground at the bottom of the movement.

Hip Thrusts

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Perfom 10 reps on the right side and switch to the left side without any breaks.

Dumbbell single leg RDL

- 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

15 min after your weight training 

First 5 min at level 7-8 
Next 5 min at level 11-12
Last 5 min at level 5-6

Full Leg Workout

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