Name: Playbook - Sarah Hryniewicz - W4/D1 Leg Day
Uploaded: 2023-11-15T01:17:46.809Z
Duration: 60 min
Description: W4/D1 Leg Day

When working with minimal equipment- you’re either going to be challenging yourself through weight or through tempo. For example- if the 20’s are getting easy for you, if you have the ability to you will be going up in weight. However- if you don’t have the weight, you’ll start to slow down the eccentric (the stretching) part of the movement as needed.

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

-begin in a standing set position 
-one leg goes back into the lunge, stay heavy on front heel 
-the plate gives additional range of motion, but is optional
-power back up to starting postion

Reverse Lunge

Bulgarian split squats

Sumo squat with pulse

- Place your upper back on the bench
- Push through your heel send your hips to the ceiling 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

W4/D1 Leg Day

Hannah

Ra Ma

This is exactly what I needed to kickstart my new fitness routine. Looking forward to Day 2! 

I do want to confirm that I am correct to enter the total weight  when using two dumbbells (ie when using two 20 lb dumbbells I should enter 40 lbs)?

W1/D1 Leg Day

That was tough but good. Excited to see how I progress with upper body strength

W1/D2 Push/Pull

So my arms feel like jello. But in the best way possible!

W4/D1 Leg Day

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