Name: Playbook - Rod and Leticia Gardner - W2/D5
Uploaded: 2022-04-13T13:53:51.551Z
Duration: 45 min
Description: W2/D5

A1 Squats 4 15, 12, 10, 8 0 sec.
A2 Leg Extensions 4 12 0 sec.
A3 Calf Raises 4 15, 12, 10,
failure

90 secs.

B1 Romain Deadlifts 4 15, 12, 10,
failure 0 sec.
B2 Dumbbell Lunges 4 10 0 sec.
B3 Leg Press Calf Raises 4 12, 12, 10,
failure

90 secs.
C1 Hack Squats 4 15, 12, 10, 8 0 sec.
C2 Leg Curls 4 10 0 sec.
C3 Hip Thrusts 4 15, 15, failure 90 secs.

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

Leg Extensions

- 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

- 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

Circuut

- Stand with feet directly under your hips 
- Hinge at the waist and lift the barbell, allowing it to track up your legs 
- Hinge at the hips and bend the knees to lower 
- Keep your spine long and core engaged 
- Exhale on the way up, inhale on the way down

Deadlifts

Dumbbell Lunges

Leg Press Calf raises

Circuit

Barbell Hack Squat

leg Curls

W2/D5

Wilson

rashan

Brittany Pagel

W1/D1

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

W2/D5

More workouts from Rod and Leticia Gardner