Name: Playbook - Victoria D’Ariano - W4/D1 Legs
Uploaded: 2021-01-18T11:45:34.757Z
Duration: 45 min
Description: W4/D1 Legs

- Sumo Squats with a Pulse Squat 
- Staggered Squats
- Single Leg Stiff Leg Deadlifts 
- Single Leg Glute Bridge
- Lunges (forward & backward) 
- Wall Sit Abductors

Lift leg slightly so foot is just off floor. Lower torso forward and downward while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. ... Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg.

Single leg stiff leg deadlift

- Place one foot in front of the other 
- Flex at the knees to come down
- Make sure your knee doesn’t go past the point doy our foot
- Keep your chest up and back straight

Staggered squats

- Start with a wide stance and your toes pointing out
- Flex at the knees pushing your hips back to come down
- Keep a neutral spine and chest high throughout the movement
- Come down until your break paralell
- Push through your heels coming up a few inches and straight back down

Sumo squat with pulse

- Place your hands on your side for balance
- Push through your heel raising your hips off the floor
- Squeeze your glutes as you come up

Single leg glute bridge

- Step forward keep your chest high
- Bring your knee down until both legs are at 90 degrees
- Push through your front leg engaging your quad and glute

Lunges (forward & backward)

- Push your back into the wall
- Come down until your thighs are paralell to the floor
- Open and close your knees engaging your abductors

Wall sit with abductors

W4/D1 Legs

Simi

You should specify if the number of reps is per leg or total

Sara

Erin

W1/D1 Legs

I didn’t fancy the Black Widow because it really hurt the skin on my elbows…

Anna

W1/D2 Upper body

Andreea

W1/D3 Cardio circuit

Love these workouts!!!! The first and second page of this particular workout don’t matchup so I was a bit confused.

W4/D1 Legs

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