Name: Playbook - Ally Lewis - Legs 1
Uploaded: 2023-02-04T02:48:30.280Z
Duration: 60 min
Description: Legs 1

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

- 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

- Holding the dumbbells at your sides
- 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

Dumbbell curtsy lunge

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Legs 1

More workouts from Ally Lewis