Name: Playbook - Abby Schon - Legs For Days
Uploaded: 2022-07-11T15:16:40.769Z
Duration: 28 min
Description: Legs For Days

Moves: 3
*Each move done weighted, pulsed, with a jump, and a slider 

Time: 30 seconds each move, 10 seconds to rest & prepare for new move, 30 seconds rest per round 

Rounds: 3 (4 if alternating legs) 

Equipment needed: dumbbells, sliders, booty bands (optional for more resistance)

1. Weighted squat 
2. Pulse squat
3. Jump squat
4. Squats with slider

*add booty bands for more resistance

*weight in heels 
* knees in line with ankles 
* feet hip width apart
* back straight, no arch 
*shoulders relaxed
*choose appropriate weight that challenges you

Weighted Squat

*weight in heels 
* knees in line with ankles 
* feet hip width apart
* back straight, no arch 
*shoulders relaxed 
*keep glutes engaged while pulsing

Weighted Squat Pulse

*weight in heels, spring off of toes for jump 
* knees in line with ankles 
* feet hip width apart
* back straight, no arch 
*shoulders relaxed 
*land softly
*add heel raise instead of jump for lower impact

Jump Squat

*weight in heels 
* knees in line with ankles 
* back straight, no arch 
*shoulders relaxed 
*use slider to move laterally while staying low (2 lateral movements right, 2 lateral movements left)
* OPTIONAL: hold dumbbells

Lateral Squat with Slider

Squat Circuit

1. Weighted lunge 
2. Pulse lunge
3. Jump lunge
4. Lunge with slider

*add booty bands for more resistance

*step forward for each lunge 
*front knee is line with ankle
*back knee 1 inch from ground
*shoulders relaxed

Weighted Lunge 
(Alternate right & left each round)

Pulse lunge 
(Alternate right & left pulses each round)

*alternate lead leg each jump
*step back & together for lower impact move  
*add weights for a greater challenge

Jump Lunges (alternating)

*back lunge with slider on back foot 
*switch leg going back (right or left) each round  
*engage flutes when sliding back to standing 
*add weights for greater challenge

Lunges with Slider

Lunge Circuit

1. Weighted sumo squat 
2. Pulse sumo squat
3. Jump sumo squat
4. Sumo squats with slider

*toes facing out 
* back straight, like sliding down a wall with butt tucked (don’t stick but out like regular squat)
*inner thighs engaged 
* feet wide enough for knees to be in line with ankle 
* weights held in between legs or on shoulders

Weighted Sumo Squat

*toes facing out 
* back straight, like sliding down a wall with butt tucked (don’t stick but out like regular squat)
*inner thighs engaged 
* feet wide enough for knees to be in line with ankle 
*stay low while pulsing 
* weights & booty bands are optional for more resistance

Sumo squat pulse

*toes facing out 
* back straight, like sliding down a wall with butt tucked (don’t stick but out like regular squat)
*inner thighs engaged 
* feet wide enough for knees to be in line with ankle 
*small jumps, land softly 
*add heel raise & no jump for lower impact 
* weights & booty bands optional for more resistance

Sumo squat jump

* alternating legs; start with feet together then slide out to sumo squat position. When sliding back in, engage your glutes 
*toes facing out 
* back straight, like sliding down a wall with butt tucked (don’t stick but out like regular squat)
*inner thighs engaged 
* feet wide enough for knees to be in line with ankle 

* weights & booty bands optional for more resistance

Sumo squat with slider

Sumo Squat Circuit

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