Name: Playbook - 3D Athlete - Legs 🔥
Uploaded: 2021-01-18T11:46:11.609Z
Duration: 45 min
Description: Legs 🔥

Mike G.

Brad

Donovan Patterson

Jacob

Lower body emphasis! Get pumped for leg day 💪🏻

*Start with your feet hip width and toes straight ahead. 
*Have the kettlebell or dumbbell loaded at chest height. 
*Sit the hips down and back creating a slight V in your legs as you squat.
*Use a kettlebell or dumbbell.

Goblet squat

*Start with both hands around the barbell. 
*Hinge at the hip sitting down and back. Have a slight bend in the knees. 
*This is a posterior chain dominant movement. You should feel it in the glute and hamstring muscles 💪🏻

Landmine deadlift

*Start with both hands clasped around the barbell at chest height. 
*Lunge backwards with the right leg. 
*Try to keep your weight on the mid foot of the front leg at all times. 
*Repeat in the opposite direction.
* Do two sets of 6 reps on each leg

Landmine reverse lunge

*Being with both legs extended and feet on a stability ball. 
*Drive the hips up and pull the heels back to the midline of your body.

Stability ball hamstring curl

*Do two sets of 8 reps for each movement!

*Begin with the dumbbell in the right hand. 
*Lunge to the left bending the left leg and extending the right. 
*You should be able to draw a straight line between the right and left leg.

DB lateral offset lunge

*Start with the dumbbell in the right hand. 
*Rotate 90 degrees turning both feet. 
*The dumbbell in the right hand should finish even with the middle of the shin on the left side.

DB offset rotate lunge

Offset 3D Lunges

Get those hips strong 💪🏻 In all planes of motion!

*start with the feet slightly inside shoulder width with a slight bend in the knees mini bands above the ankles. 
*Push off the left foot and step sideways with the right foot going slightly outside shoulder width. Maintain a slight bend in the knees and hips
*Repeat on the opposite side.

Lateral mini band walk

*start with the feet slightly inside shoulder width with a slight bend in the knees and mini bands above the ankles. 
*Push off the left foot stepping on a 45 degree angle to the right with the foot going slightly outside shoulder width. Maintain a slight bend in the knees and hips
*Perform two sets of 12 reps (6 stepping right, 6 stepping left)

Mini band angle walk

*start with the feet at shoulder width and mini bands above the ankle. 
*With the left leg anchored in the ground lift the right foot up to the middle of the shin on the left leg 
*Do two sets 8 on each leg.

Mini band leg lift

*Start with the right below the knees with a slight bend. 
*With the left leg anchored in the ground open the right hip. 
*The left knee can be bent it just can not drive in as you open the right hip. 
*Repeat in the opposite direction.

Mini band open hip

Mini band series

*Start standing on the left leg with a kettlebell in your right hand. 
*Shift the kettlebell side to side hand maintaining your balance and body positioning. 
*One switch is a shift from the right to left hand. 
*Repeat on the other leg.

Legs 🔥

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