Name: Playbook - Sion Monty - W2/D3 Legs & Core
Uploaded: 2022-07-11T18:23:17.106Z
Duration: 45 min
Description: W2/D3 Legs & Core

- 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 Squat

- 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

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

- 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

Cable crunches

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

W2/D3 Legs & Core

Ahmed

I just started this program and so far so good! Feeling it already 💪🏻😬

Matthew

Awesome first time doing this! Looking forward to continuing!! 👍🏼👍🏼

W2/D3 Legs & Core

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