Name: Playbook - Alexandria Jean Fitness - At Home Legs 4 (Endurance)
Uploaded: 2023-12-11T20:06:25.825Z
Duration: 35 min
Description: At Home Legs 4 (Endurance)

-feet hip width apart, 
-toes forward or slightly pointed outward, 
-engage your core, 
-send hips back, 
-drive through feet into the floor to stand back up

Heavy DB Squats

10/leg

-step up onto your bench and bring your other knee up high, 
-step back down and go directly into your lunge - stay on the same side for all reps before switching

Step Up Reverse Lunge

20 bridges + 5 pulse holds (2s)

-press through your feet to lift your hips as you squeeze your core and glutes and tuck your tailbone,
-perform 20 full reps returning your butt to the floor between each
-perform 5 slow, pulsing reps (only come halfway down before pressing back up)

Glute Bridges + Pulse

-drive through your foot that's up on the bench to go up and over - weight should always primarily be centered over the foot on the bench

Bench Dynamic Step Overs

Perform both exercises back to back with NO rest. Rest 30 seconds and repeat.

-stand with feet hip width apart or a little narrower, 
-send your hips back into an rdl, 
-drive through feet to bring hips back underneath you then drop down into a squat

DB RDL to Goblet Squat

-hinge at the hip and then use the momentum of thrusting forward and tucking the tailbone to swing the dumbbell forward, 
-keep your back flat - you should not be using your shoulders to raise the dumbbell (the swinging comes from the momentum of your lower body)

DB Swings

Superset

At Home Legs 4 (Endurance)

My quads on fire 🔥🔥🔥 but in a good way 👊🏼

Alexandria

Sara

Love the glute work here to help protect my knees during ski season 🍑

Anna Rice

At Home Legs 1 (Strength)

Eric

Gym Legs 1 (Circuit)

Such a killer workout! I couldn’t walk when I was done! 🙌

Katrina

Gym Legs 2 (Strength)

Definitely a burner! I loved the supersets!

Gym Legs 3 (Endurance)

Insane. Literally shaking and walking with jelly legs out of the gym 🤣

Gym Legs 4 (Strength)

my legs are on fire and quaking! sooo good!!!

Emily

My legs are burning 🔥 I’m not going to lie …I had to to the reverse squats with no weight so hoping to improve on that !

At Home Legs 3 (Strength)

At Home Legs 2 (Endurance)

Made the mistake of doing 30 min of cardio before starting this workout and I’m officially dying! 🤣

At Home Legs 4 (Endurance)

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