Name: Playbook - Shalena Guntle - W1/D5 Leg day 😍
Uploaded: 2023-11-17T00:15:47.716Z
Duration: 45 min
Description: W1/D5 Leg day 😍

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- With your left leg fully extend, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop

Single leg leg extension (L)

- With your right leg fully extend, pausing at the top of the motion
- Engage your quad as you go up
- Return to the starting position without letting the weight stop

Single leg leg extension (R)

- Hang from a bar
- Hold one knee up the whole time 
- While the other leg is tucked tuck your other knee up in a controlled manner
- Do not swing back and forth
- Focus on activating your core
- Lower and repeat holding other leg in a tucked position

Hanging knee tuck hold

- Set the Airdyne bike so your knees are slightly bent when extended
- Place your hands on the handles and begin to pedal
- Use both your arms and your legs to increase speed

W1/D5 Leg day 😍

More workouts from Shalena Guntle