Name: Playbook - Rachel Nicole - Endurance Day
Uploaded: 2023-01-07T13:57:37.407Z
Duration: 45 min
Description: Endurance Day

Description:
Lower body day with endurance focus. Higher rep ranges and dynamic finisher to help build strong, lean legs. 

Equipment Needed:
Smith Machine 
Kettle Bells or Dumbbells 
Bench 


Notes: 
Modify the weight for slightly higher rep ranges on these exercises. On unilateral movements complete both sides before moving to the next set or exercise. 

*Modify from the bench to a rope or flat ground for lateral toe taps if needed. 

*All smith machine exercises can be done with barbell if/as needed depending on equipment accessible to you.

-Start with the bar on your back, feet hip width apart and slightly forward, in front of your body. 
-Slowly lower to the ground keeping your core tight and knees in line with your hips and feet. 
-Push back to starting position through the heels

Smith Machine Squat [Feet Forward]

Smith Machine Split Squats

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Keep your chest up holding two kettlebells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Kettlebell walking lunges

- Begin straddling a bench with one foot on top of the bench 
- Jump laterally up and over the bench switching your feet and tapping the bench with your toes 
- Repeating back and forth for time or reps

Lateral Bench Toe Taps

Endurance Day

Yohana Lara

Jessica

Do we go up in weight for each set? 
Also move/machines to improvise is we don’t have the ones shown as you are doing :) 
Otherwise a kickass workout and guide so far!

Legs + Glutes

Lauren McNaughton

I loved this workout! My glutes are definitely going to feel that tomorrow.

Angie

I love this workout! Been awhile since being in the gym and this one burned!

Jodi

Glute Builder

My lower body feels bullied. 😂😂 Wow. This was terrible but so good!

Wow!!! Just wow! I blame you if I can’t walk tomorrow 👀

Endurance Day

More workouts from Rachel Nicole