Name: Playbook - Alyssa Christensen - Legs
Uploaded: 2022-10-04T16:35:15.439Z
Duration: 45 min
Description: Legs

Work through the exercises with good form. Utilize your rest after each round

- Hold the dumbbell at chest height
- 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

- 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

Modify: take your floating leg and put it in a kickstand. Light to no pressure on it.

Dumbbell single leg RDL

Hamstring Superset

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

10 reps each side

Dumbbell double walking lunges

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Can use a bench or chair.

Dumbbell box step ups (12 reps ea)

-Start with feet wider than hip width.
-Hold weight at chest.
-Laterally shift from side to side.
-Shoot your glutes back toward the wall behind you.
12 reps each side

Alternating lateral lunge

Glute Superset

Do the number of reps for each exercise. Once you finish you get to rest until the minute is up. The faster you get through the reps the longer rest you will have.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps
-touch hand down to floor on the out portion

Legs

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