Name: Playbook - Pauline Perina - W1/D2 Wednesday - Legs + Abs
Uploaded: 2023-10-13T15:02:21.487Z
Duration: 50 min
Description: W1/D2 Wednesday - Legs + Abs

Karina

Patricia

Snigdha

Ivon

Finally found a program that works for me!!!

Virginia

Vesna

Mariana

Rachelle

This is your day 2 of week 1 - Today, we are targeting the lower body. 

Start with a dynamic stretching routine 

You have 5 exercises that need to be performed with a required number of reps and sets before moving onto another.  

Take 45-60 sec rest between sets. 

When you are done with the last exercise (Calf raise), you have 4 Ab exercises to perform as a circuit (30 sec each exercise x 2 rounds) and 15-20 min of cardio. Again, the choice of cardio is yours. 

Focus on your form. 

Grab weights allowing you to perform the required number of reps without compromising your form.

Reminder: Don’t go too heavy, form is key this week!

6 exercises to perform for a required number of reps

- Stand straight with your feet hip-width apart and hold onto a wall

- Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single smooth movement.

- Do 10 reps on each side

Forward Leg Swings

- Stand tall and hold onto a wall

- Shift your weight to the right leg and swing your left leg to the left and then across your body to the right.

- Repeat the movement with the right leg until the set is complete.

- Perform 10 swings on each side

Lateral Leg Swings

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat for 10 reps

Good morning

- Start on all fours. Take your right foot and place it between your hands to come into a low lunge position. Your right heel should be directly under your right knee. You can wiggle the left leg back a few inches to get a little deeper into the lunge. 

- Keep the toes on your left foot pointed directly back. If your hands don’t touch the floor, then place yoga blocks, books, or something similar under them to bring yourself up slightly. 

- As you inhale sink a little deeper into the front leg, lift your chest and inhale 

- As you exhale, shift your left hip back so it sits directly over your left knee and straighten the right leg. This is the Half Splits stretch. 

- Try to Press your belly button to your spine to keep your back from rounding. Again, if your hands don’t touch the floor, use yoga blocks, books or something similar, to bring yourself up.

- As you inhale, shift forward into the lunge again then exhale back to the half splits. 

- Go between these two movements as you inhale and exhale for 10 times, then switch side

Crescent Low Lunge Hamstring Stretch Flow

- Stand with your hands in front of you or on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.

- Lower your body until your thighs are parallel to the floor.

- Pause, then return to the starting position.

- Repeat 10 times

Bodyweight squats

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg 
- 10 repetitions

Alternating Forward lunges

Dynamic Warm Up (Lower Body)

- Place the dumbbells on your shoulders and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Grasp a pair of dumbbells and hold them by your sides.

- Step one foot back far enough so that when you lower your back knee, you are in a half-kneeling position.

- Keeping your arms to your sides and torso upright, inhale as you lower your back knee almost to the ground by bending both knees and flexing your front hip.

- Exhale as you return to the starting position by straightening both knees and extending your front hip.

- Repeat for 10 reps on one leg and Repeat with the opposite foot in front.

Dumbbell split squats

- Begin by sitting in front of a bench, your upper back (NOT your neck!) resting against it, with a medium resistance band around your lower thighs. 

- Hold a moderate to heavy weight dumbbell on your lap. 

- Using your GLUTES, push through your heels to raise your hips until you have a straight line from knees to shoulders. 

- Then push knees out sideways against the resistance of the band.

- Hold for a moment, then relax knees (but do NOT allow them to touch or bend in towards each other), then lower hips down, but do NOT allow your butt to touch the floor and then repeat. 
- Do not rush! Stay balanced and in control.

Banded Dumbbell Hip Thrust

- Position toes and balls of feet on calf block or elevation with heels and arches extending off.

- Place hand or hands on support for balance. Lift one leg to rear by bending knee.

- Raise heel by extending ankle as high as possible. 

- Lower heel by bending ankle until calf is stretched. Repeat for 10 reps and continue with opposite leg.

Easier: Resistance can be reduced by assisting raise with other leg or pulling/pushing body upward. Movement can be performed leaning forward over support bar. Both feet can also be used even with additional weight.

Single leg calf raises (bodyweight)

4 exercises to perform as a circuit 
30 sec each exercise / no rest between exercises 
2 rounds
45 sec rest after each round

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Leg Raises

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Ab circuit

Finish your session with 15-20 minutes of walking on a treadmill at an incline (depending on your level, I suggest having your incline level between 10-15, speed 2-3)

Incline Walk

W1/D2 Wednesday - Legs + Abs

Melissa

W1/D1 INTRODUCTION

W1/D1 Monday - Biceps, Triceps, Chest, Core

W1/D3 Friday - Back, Shoulder + Core

Juliana

Karlyn

W1/D4 Saturday - Cardio + Abs

Francheska Davila

My arms were jello the second I started LOL🔥🔥🔥

W2/D1 Monday - Biceps, Triceps, Chest, Core

April Dagley

I forgot to write my review the day of. It’s the day after and my glutes are sore!!!🔥

W1/D2 Wednesday - Legs + Abs

Community

More workouts from Pauline Perina