Name: Playbook - Tasha Pavlovich - GET LEAN - Week 1/Day 2
Uploaded: 2023-06-27T18:21:23.590Z
Duration: 45 min
Description: GET LEAN - Week 1/Day 2

Really good and I like the challenge of it. I was wondering with things like the step ups if that is 10 per leg or 10 total?

Cassie

- Sit on the machine with the pad at the bottom of your shin.

- Adjust the back support so that the seat ends right at the bend in the knees. 

- Toes should be dorsiflexed (pointed up).

- Extend your legs engaging your quads.

- Pause at the top and lower slowly.

Leg extensions

-Holding dumbbells at your sides, chest lifted and shoulders back.

- Place one foot up onto the box and push through your heel to stand up.

- Squeeze glutes.

- Step down and repeat by alternating with each leg, until 10 reps on each leg are complete.

Alternating Dumbbell Step Ups

- Stand with feet slightly wider than shoulder apart, with toes pointing outward. 

- Hold the kettlebell with both hands and keep arm’s straight.

- Keep your core tight and head in a neutral position.

- Bend only at the hips and knees until the kettlebell touches the floor, then stand up again.

- Repeat until reps are complete.

Kettlebell Sumo Squat

- Pull the attachment in towards your body.

- Keeping your body neutral and core engaged.

- Elbows drive towards your hips, squeezing your lats and shoulder blades.

- Pause at contraction then slowly return to starting position.

Seated Cable Row

- Kneel on the floor with ankles crossed behind you. 

- Extend arms and put hands shoulder-width apart on the floor in front of you.

- Tighten abs while you bend arms, lowering your torso until chest grazes the floor.

- Push torso back up by straightening arms.

Push-Ups (knees on floor)

GET LEAN - Week 1/Day 2

GET LEAN - Introduction

GET LEAN - Cardio + Warm-up/Cool-down recommendations

GET LEAN - Week 1/Day 2

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