Name: Playbook - Victoria D’Ariano - W4/D5
Uploaded: 2021-01-18T11:44:39.086Z
Duration: 45 min
Description: W4/D5

Jennifer

Leg extensions 4 x 12-15
Smith machine squat 4 x 10-12

Superset
Sissy Squat 4 x 15
Single leg reverse lunge 4 x 12

Bulgarian slit squat 4 x 12
Leg extensions (heavy) 2 x 8 
Standing calf raises  4 x 15

"- Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities.
- Maintaining good posture, fully extend both legs, pausing at the top of the motion.
- Return to the starting position without letting the weight stop, keeping tension on the muscle.
- Repeat for the desired number of repetitions."

Leg extensions

Adjust the bar of the Smith Machine so that it's at shoulder height. 
Position your hands about shoulder-width apart on the bar, and lightly grip the bar with an overhand grip.
Step in front of the rack, and rest the bar on your trapezius muscles (the muscles closest to your neck/upper back).
With your feet about hip-distance apart, unlock the bar by lifting it up and forward.
Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of the squat.

Smith machine squat

-Start with your torso in an erect position while you hold onto something sturdy (such as a piece of equipment or furniture) with one hand. Brace your core, then breathe in as you bend your knees forward and tilt your torso backward.
-As you do this, your body will start to form a straight line. The line will start from the top of your head to your knees. When you are in this straightened position, your body should be at an angle of 45 degrees in contrast to the floor. The burn should be felt through your quads at this point.
-Complete the rep by pulling your knees inward and lifting your torso back into your starting position.

Sissy squat

"- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
- Push up and go back to the starting position as you exhale. Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
- Now repeat with the opposite leg."

Single leg reverse lunge with dumbbells

Find yourself a step, bench or any other contraption that you can rest a foot on, it needs to be about knee height.
Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench. Your leading leg should be half a metre or so in front of bench.
Lower until your front thigh is almost horizontal, keeping your knee in line with your foot. Don't let your front knee travel beyond your toes.
Drive up through your front heel back to the starting position, again keeping your movements measured.

Bulgarian split squat

Leg extensions (heavy)

-Once in position underneath the pads, place the balls of the feet on the feet plate with the heels hanging down over the edge.
- Inhale, press with the feet (plantar flexion) until the calves are fully flexed, keep the legs straight at the knees and the abdominals tensed, and exhale throughout the (positive) motion.

Standing calf raise machine

W4/D5

Definitely feeling it in my back 👏🏽

Erica Michelle

Laura

I would love to have a better description of the "goal"to achieve in every routine. Maybe like, improve your strength or something like that.

Pachu

W1/D1

Mariana

For the alternating arms, or excersices in general, do we do 10 total (5 each Arm/side) or do we do 10 each side/arm for a total of 20?

Demi

Annie

W1/D2

Fatema

Casandream

It was great, just wish I knew what kind of weight range I should use for the exercises!

W1/D3

Wish there were descriptions with the videos for form

Joyce

Tiffany Lindsay

W1/D4

Crystal Gallegos

Definitely gonna feel this tomorrow 🔥🥵

Kendra

W1/D5

Allison

maria

W2/D1

Like your workouts. As I know high reps means low weight and low rep means heavy weight

Cori

W2/D2

I love thisssss! My 🍑 is growing even without the last workout Bc my gym don’t have that! Thank youuuuuu 💕 keep doing what ur doing cus ur producing great work!

A smaller timer for rests between sets 

Access the super set exercise videos by swiping like the other exercises

Amber

W2/D3

Triceps are burning!! Love the burnout at the end of this workout

Lindsay

W2/D4

I used this Smith Machine this time for the Sissy Squats... PERFECT 🙌🏽

Kirstie

W2/D5

W3/D1

When your whole body is sore it sure makes for a harder workout 😬

Rebekah Langford

W3/D2

W3/D3

I think my triceps are gonna explode 🤯

W3/D4

Awesome workout. The sissy squats I don't have this type of item as my gym so I did it with a heavy band around a pole and slip my legs in each loop

W3/D5

Noticing some strength this week! Moving the weights up a bit 🤏💪

W4/D1

Had to modify with bands instead of cable machines today. Still 🔥!! Phew!😅

W4/D5

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