Name: Playbook - Tinesha Richardson-Trump - W1/D3 Legs & Booty
Uploaded: 2023-08-08T00:36:38.256Z
Duration: 60 min
Description: W1/D3 Legs & Booty

**GO BIG OR GO BACK HOME**
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

- Adjust fit on calf raise machine **alternate the point of your toes for each set** outward, forward, & inward 
- Stand up onto your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Machine standing calf raise

- 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
** you can use the laying hamstring curl machine as well

Seated hamstring curl

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

Do not sit back agist the seatback. 
- Keep your core tight and shoulder blades pulled back and down.
- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

W1/D3 Legs & Booty

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