Name: Playbook - Sandra (SOfit) - Legs & Abs Day
Uploaded: 2023-03-07T22:32:26.082Z
Duration: 60 min
Description: Legs & Abs Day

Warm Up: Treadmill incline walk
Set your treadmill on an incline of 5-7 and walk or run for 15 minutes

Treadmill incline walk

- 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

Barbell back squat

On a hyperextensions machine, Raise and lower your upper body engaging your lower back and glutes while holding a medium to heavy weight plate or dumbbell

Hyperextensions

- 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

Dumbbell RDL

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Legs & Abs Day

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