Name: Playbook - Samantha Estrada - W2/D5 - Legs/Abs
Uploaded: 2021-11-08T02:05:48.216Z
Duration: 20 min
Description: W2/D5 - Legs/Abs

Legs/Abs 4 x 12,10,8,8-6 
- Split squat 
- Lateral lunges 
- Curtsy lunges 
- Ankle taps 3 x 30 
- Leg lifts / side to side leg lifts 3 x 20

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Split squat

- 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 lunges

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

- In an arm assisted V-sit position 
- Lift and lower your legs up and over a DB

Leg lifts over dumbbell abs

W2/D5 - Legs/Abs

Ayreth

W1/D1 - Back

Isabella

W1/D2 - Shoulders

W1/D3 - Arms

Great quick strength training workout before I hit my cardio 💯

Michelle

W1/D4 - Legs

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

W2/D5 - Legs/Abs

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