Name: Playbook - Rod and Leticia Gardner - W1/D2
Uploaded: 2022-04-06T16:02:55.706Z
Duration: 45 min
Description: W1/D2

Wilson

I’ve been out of sync with the work outs due to my work but im back at it. This was amazing!!! Loving it!! Getting this body ready for Columbia South America Summer ‘23…thank you all

Trent

Phillip

Devon

Kevin Marquez

A1 Squats 3 10, 10, 10 90 secs.

B1 Seated Hamstring Curls 3 15, 12, 10 0 sec.
B2 Seated Calf Raises 3 20, 15, 10 90 secs.

C1 Romanian Deadlifts 3 12, 10, 8 0 sec.
C2 Leg Extensions 3 15, 12, 10 0 sec.
C3 Standing Calf Raises 3 15 90 secs.

D1 Front Squats 3 15, 12, 10 0 sec.
D2 Cable Pull Thrust 3 10 90 secs.

- Rest the barbell on your upper traps 
- With feet a little wider than hips distance, hinge the hips back as you drive the heels into the ground
- Try to get your sits bones lower than the knees as you squat back 
- Drive the heels into the ground as you return to standing position 
- Keep your core engaged and spine in neutral throughout

Back Squat w Barbell

- Sitting on the machine, bend at the knees to curl your legs down as you engage the hamstrings

Seated Hamstring Curls

- Lengthen your legs and allow your heels to drop underneath the platform 
- Press onto the balls of your feet as you lift the heel to engage the calf

Seated Calf Raises

Supersets

- Sitting on machine, lift legs up with power and slower lower

Leg Extensions

- Holding onto something for balance, raise onto the balls of your feet to engage your calves 
- Keep your ankles in alignment as you move

Standing Calf Raises

Circuit

- Place your feet a little wider than hips distance 
- Hinge at your hips as you shift your glutes back in space 
- Drive your heels down and anchor your big toe 
- Keep your spine long and your core engaged

W1/D2

Community

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