Name: Playbook - Alyssa Christensen - Leg Day
Uploaded: 2022-09-20T05:16:30.658Z
Duration: 30 min
Description: Leg Day

This will hit your glutes, hamstrings, quads, and calves! It’s all in there!

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes inward)

Deadlifts, Static Lunges, Calf Raise

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

Dumbbell bulgarian split squat

Calf raises (toes outward)

Bulgarian Split Squat, Calf Raise

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

Lay on edge of bench or ball.

Hips drop toward ankle

Load weight on hips. 

Thrust upward

Dumbbell Bench Thrust

Anchor your back to the floor.

Weight on your hips

Bench Glute Bridge

Squats, thrusts, bridge

Band adductors

Weight distributed to standing leg. 

Extend other leg backwards