Name: Playbook - Samantha Estrada - W2/D1- Legs
Uploaded: 2021-11-08T02:05:17.811Z
Duration: 20 min
Description: W2/D1- Legs

Legs day 4 x 12,10,8,8-6 
- Lateral lunge 
- Curtsy lunges 
- Dumbbell squat / press 
- Dumbbell hip thrust 
- Dumbbell hamstring curl

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge

Curtsy lunge

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB squat / press

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels to bring your hips up

DB hip thrust

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

DB hamstring curls

W2/D1- Legs

Ayreth

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Isabella

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W1/D3 - Arms

Great quick strength training workout before I hit my cardio 💯

Michelle

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Perfect challenging workout when your short on time, yet still want an effective, strategic, and challenging workout 🙌🔥❤️

W2/D1- Legs

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