Name: Playbook - Shalena Guntle - W3/D6 Leg dayyy 😍
Uploaded: 2023-05-12T03:58:26.708Z
Duration: 60 min
Description: W3/D6 Leg dayyy 😍

Everyone likes a leg day and to work those glutes!!

- 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

Smith machine back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith machine hip thrusts

Smith machine workout!

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

Squat jumps

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Weighted Curtsy lunge

-Stand with feet shoulder width apart
- Hold dumbbell 
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for 2 seconds 
- Next round squat

Weighted Squat pulses + squat

Legs on 🔥

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions
- Repeat with other leg

Cable abductions

Stair Master

W3/D6 Leg dayyy 😍

W1/D1 Upper bodyyy

Tiffany

W1/D2 Lower body 😇

W1/D3 Upper Body 💪🏼

W1/D4 REST DAYY

W1/D5 Lower Body 🔥

W1/D6 Upper Bodyy 💪🏼

W1/D7 REST DAYY

W2/D1 Lower body 🥵

W2/D2 Upper bodyyy 🔥🔥

W2/D3 Lower Bodyy 😍

W2/D4 REST DAYY

W2/D5 Fridayyy Upper Bodyyy 🤍

W2/D6 Lowerr bodyy

W2/D7 REST DAYY

W3/D1- Upper Boddyy

W3/D2 Leg sessionnn 😍

W3/D3 Dumbbell Upper bodyy 💪🏼🥳

W3/D4 REST DAYY

W3/D5 Friday Cardio & Abs 🎉

W3/D7 REST DAYY

W4/D1 Upper Bodyyy 😍

W4/D2 Lower Bodyyy

W4/D3 Upper Bodyy 🔥

W4/D4 REST DAYY

W4/D5 Fridayyy Lower Bodyyy

W4/D6 Upper Bodyyy

W4/D7 REST DAYY

W3/D6 Leg dayyy 😍

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