Name: Playbook - Samantha Skolkin - Week 1 Day 2
Uploaded: 2021-10-03T01:06:15.767Z
Duration: 45 min
Description: Week 1 Day 2

Last 2 really kicked my ass. Great workout!

Maribelle

Stand with your feet shoulder width apart. You can place your hands behind your head or out in front of you. This will be your starting position.

Begin the movement by flexing your knees and hips, sitting back with your hips.

Continue down to full depth if you are and quickly reverse the motion until you return to the starting position. 

Keep your head and chest up and push your knees out.

Warm Up Bodyweight Squat

First, you’ll start in a shoulder-width stance with a pair of dumbbells in front of your thighs.

Keep a slight bend in your knees and focus on pushing your butt back as far as possible.

Once the dumbbells reach your knees, do not bend the knees any further. Keep pushing the butt back until the dumbbells reach the mid-shin.

Your hips should stay high, which will cause the tension to increase in the hamstrings and glutes. So, if you feel a lot of tension in your glutes then you’re doing it right!

Maintain a flat back during the movement. Once you’ve reached your lowest point, push through the heels and stand straight up again to starting position while you squeeze your glutes all the way to the top. 

Repeat for prescribed amount of reps.

Dumbbell RDLs

Lift your right or left leg (whichever leg you prefer to start on first. I start with my weaker leg first) and place it on the bench behind you. 

Your feet should still be about shoulder width apart and the forward foot should be far enough in front where you can lunge comfortably. It may take a few foot movements to find where the perfect spot is.. that’s completely fine. You’ll get it down.

Keep those abs tight, lunge down on your forward leg while keeping your back foot stable to the bench. 

Stop lunging when your leg is parallel to the ground or below. 

Hold it there for a second then drive through your heel to stand back up in start position. REPEAT for recommended amount of reps!!

Bulgarian Split Squats

Lie face down on the leg curl machine, stretching your leg out fully while your other leg remains on the ground, bent and out of the way. 

The roller pad should rest a few inches over your calf, just above the heel. 

Grasp the support handles on the side of the machine. 

Flex your knee, pulling your ankle as close to your glutes as you can and squeeze. 

Return your foot to the starting position in a slow and controlled movement and repeat for the prescribed amount of reps.

Unilateral Lying Leg Curl

Lie face down on the leg curl machine, stretching your legs out fully. 

The roller pad should rest a few inches over your calves, just above the heels. 

Grasp the support handles on the side of the machine. 

Flex your knees, pulling your ankles as close to your glutes as you can and squeeze. 

Return your feet to the starting position in a slow and controlled movement and repeat for the prescribed amount of reps.

Lying Leg Curls

Week 1 Day 2

Nikia

Nikki

Great it did not take as long as I thought it would. Tomorrow do I do legs again?

Week 1 Day 2

Community

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