Name: Playbook - Ally Lewis - Advanced leg day
Uploaded: 2023-02-04T02:48:30.263Z
Duration: 60 min
Description: Advanced leg day

Advanced gym leg workout 
Focus on going heavy and pushing yourself !!
With the correct form first always

- Push your hips back and keep your chest up as you come down
- Lower to bottom of a squat and pause 
- Stand up out of squat and repeat

Pause squat

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees for all the reps 
- Repeat on the opposite side
Pyramid reverse lunges 
-each set add weight, hence the lower reps each set

Barbell reverse lunges

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Begin standing on an elevated surface 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Deficit curtsy lunge

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

-Holding dumbbells at your sides or one dumbbell, chest lifted and shoulders back
-Place foot up onto the box and push through your heel to stand up
-Bring the other leg up
-Step down and repeat 
-Work both sides

Dumbbell step ups

- Hold the dumbbell with both hands and keep chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Advanced leg day

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