Name: Playbook - Alyssa Wright - Leg Day
Uploaded: 2023-03-19T12:26:46.020Z
Duration: 60 min
Description: Leg Day

Jumping into this leg workout! Working all lower body, glutes, hamstrings, core. Let’s start with a banded warm-up!

To see an overview of the full workout, click the Start Now button below and it will break down the exercises, reps, and sets. It will also show a demonstration video of the proper way to do the exercise.

Before jumping into the workout to warm-up your muscles and to prevent injuries we will begin with a warm-up below. (Recommended) 

*Banded side-steps 2x20
Banded Glute Bridge to abduction 2x20
Complete 2 minutes of walking lunges.*
Option 2. 

Video in workout will have doing banded abductions , air squats and Kick backs.

It’s ok to change up your workout or find something that works for you! Here are 2 you can choose from. 

OR add as a burnout at the end of this workout!

Here is a banded glute workout that you can do before jumping into your lower body day. Always good to get warmed up before jumping into an exercise :-) focus on mind-muscle connection squeezing those glutes.

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded abduction

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Position yourself on your hands and knees/ or standing , with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

Banded Warm-up

- Start facing inward
- With a slight bend in the knees press your hips back and lower your chest towards the ground
- Bring your chest back up by pressing your hips forward back to starting position

Hack squat good morning

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Start with a barbell in front rack position
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- 20 reps down and back

Barbell front rack walking lunges

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
‼️15 WARM UP + increase weight for 8 reps, then drop set last 15 reps ‼️🤪

Barbell hip thrusts

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

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Jessica

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Shelby

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Leyley

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Melissa

you will literally be fighting for your breathe at the end of this 🔥🔥

Killlerrr! That last tri set killed me. Soooo good 🔥

Amelia Casper

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So perfect, especially if I’m on a time crunch in the morning! This is also a killer warm-up for my weighted glute routine

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