Name: Playbook - Ally Lewis - Legs 1 week 1
Uploaded: 2023-02-13T20:01:43.649Z
Duration: 60 min
Description: Legs 1 week 1

Bethany

Oh my I couldn’t make it through it my legs are literally giving out on me!!!

Trisha Cruse

Complete each exercise back to back, rest after you complete the triset

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

Dumbbell bulgarian split squat

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Bulgarian split squat pulses

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Explosive Bulgarian split squat jump

Bulgarian split squat trio

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Come half way up & go back down
- Drive your hips forward and use your hamstrings to power back to standing

1.5 Dumbbell RDL

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

- Hold the dumbbell at chest height or hanging low
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Hold two weights by your sides or one in the middle
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

- Lunge forward not alternating legs, do all the reps on the same leg before switching 
- Don't allow your knee to surpass your toes

Zombie lunges

Legs 1 week 1

That 100 rep punch omg!!! I feel the pain. I could do a couple of exercises because uhhh well leg is in full effect!!

Legs 1 week 1

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