Name: Playbook - Victoria D’Ariano - W3/D4 Friday: Legs
Uploaded: 2021-01-18T11:45:57.467Z
Duration: 45 min
Description: W3/D4 Friday: Legs

Friday: Legs

- Bodyweight Squats (slow reps) 4 x 12 reps
- Lunges (forward & backward) 4 x 30 reps total (15 reps/leg)
- Single leg squat onto chair 4 x 30 reps (15 reps/leg)
- Narrow squat holds 4 x 60 second holds
- Glute bridge 4 x 30 reps (10 normal reps/10 pulse reps/ 10 second hold)
- Glute kick-backs 4 x 15 reps/leg

-Set your feet shoulder-width apart, toes slightly turned out. Pull in your lower abs, and keep your eyes forward.
-Slowly bend at the knees and drop your hips to lower your body. Keep your heels flat on the floor. 
-At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.
-Repeat for desired number of reps.

Squats

- Start with a shoulder width stance
- Step forward, bring your back knee down until both legs are at 90 degrees, keep your spine in a neutral position
- Step back to the initial position
- Step back and bring your knee down

Forward and backward lunges

- Raise your leg 
- Push your hips back as you come down 
- Touch the chair and come up, engage your quads and glutes as you come up

Single leg squat hold onto chair

- Start with a narrow stance
- Push your hips back as you come down
- Make sure your knee doesn’t go past the point of your foot 
- Get to parallel, push through your heels extending your legs to come up

Narrow squat holds

- Lay on the floor with your arms extended by your sides
- Push through your heels, raising your hips
- Squeeze your glutes at the top

Glute bridge (10 normal reps/10 pulse reps/10 sec hold)

"- Secure one end of the band to the lower portion of a post and attach the other to one ankle.
- Facing the attachment point of the band, hold on to the column to stabilize yourself.
- Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
- Return the leg to the starting position."

Glute kickbacks

W3/D4 Friday: Legs

I don’t even feel my legs 🥲🦵🏼🔥

Frederyque

W1/D1 Monday: Legs

W1/D2 Tuesday: Upper Body

One my of favourite cardio workouts 🏃🏻‍♀️Victoria never fails at making you sweat 💦 💦💦😅

Emily Meiklejohn

W1/D3 Wednesday: Cardio

Jessica

W1/D4 Friday: Legs

Annie

W1/D5 Saturday: Upper Body + Core

W2/D1 Monday: Legs

W2/D2 Tuesday: Upper Body

Squat jacks has the wrong video but the workout was great all around :)

Amanda

W2/D3 Wednesday: Cardio

W2/D4 Friday: Legs

W2/D5 Saturday: Upper Body + Core

W3/D1 Monday: Legs

W3/D2 Tuesday: Upper Body

W3/D3 Wednesday: Cardio

W3/D5 Saturday: Upper Body + Core

Leg day are just my favorite 🤩🦵🏼

W4/D1 Monday: Legs

W4/D2 Tuesday: Upper Body

This workout was bomb! Thank you girl! I love your workouts so so so much!!!!

W3/D4 Friday: Legs

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