Name: Playbook - Rod and Leticia Gardner - W3/D4
Uploaded: 2022-04-13T13:37:33.434Z
Duration: 45 min
Description: W3/D4

Jonathan

A1 Barbell Deadlifts 3 15, 12, 10 90 secs.

B1 Dumbbell Lunges 3 10 0 sec.
B2 Leg Press Calf Raises 3 20 90 secs.

C1 Hack Squats 3 15, 12, 10 0 sec.
C2 Leg Curls 3 10 0 sec.
C3 Leg Extensions 3 15, 12, 10 90 secs.

D1 Jefferson Squats 3 15, 12, 10 0 sec.
D2 Hip Thrust 3 10 90 secs.

- 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

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees
- Push through front heel and stand back up 
- Work both sides

Dumbbell walking lunges

Leg Press Calf raises

Superset

- Hold the barbell behind your back with arms extended
- Come down keeping a neutral spine
- Reach parallel and come back up

Barbell hack squat

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

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

Leg Extensions

Circuit

Jefferson Squat

Treadmill Hitt Cardio intervals

W3/D4

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

W3/D4

Community

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