Name: Playbook - Samantha Estrada - W3/D3 - Legs
Uploaded: 2021-11-08T02:06:09.911Z
Duration: 20 min
Description: W3/D3 - Legs

Legs day 4 x 12,10,8,8-6 
- DB squat / deadlift 
- Step ups 
- Stiff leg DB deadlifts 
- Walking lunges 
- Goodmornings DB

- Hold a single dumbbell in front of you
- Complete a squat Then hung forward and complete a deadlift

DB squat / deadlift

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat

Step ups

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Stiff leg deadlifts

- 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

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good mornings

W3/D3 - Legs

Ayreth

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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 🙌🔥❤️

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