Name: Playbook - Samantha Estrada - W1/D4 Legs
Uploaded: 2022-06-02T18:17:00.112Z
Duration: 45 min
Description: W1/D4 Legs

Andrew

Day 4 - Legs 
4x12,10,8,8-6 

1.) Squat (5x12-10) *first warm up with the bar *add weight to each set 
2.) Leg press 4x 20,15,10,8 
3.) Hamstring lying curl 
4.) Leg extension 
5.) Dumbbell walking lunges 3x12-10
6.) Burnout 2x30 squats

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Squat

Leg press

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

Hamstring lying curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

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

DB walking lunges

W1/D4 Legs

Great! Going for my hardest push this round of workouts

W1/D1 Arms

W1/D2 Back

W1/D3 Shoulders

Incredible! I really felt like I finished strong on this first week.

W1/D5 Kettlebell addition

W2/D1 Back

W2/D2 Legs

When your workout’s a joy, it’s a joy to workout

W2/D3 Shoulders

W2/D4 Arms

W2/D5 Legs/Abs

W3/D1 Shoulders

W3/D2 Arms

W3/D3 Back

Exhausting, but I’ll sleep well tonight

W3/D4 Legs

I feel fully energized! Can’t wait for the next workout!

W3/D5 Kettlebell addition

W4/D1 Legs

W4/D2 Shoulders

W4/D3 Back

W4/D4 Arms

This one was tough, but I persevered and made it

W1/D4 Legs

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