Name: Playbook - Ambry Mehr - Leg Day Workout
Uploaded: 2023-01-08T00:07:37.745Z
Duration: 45 min
Description: Leg Day Workout

A gym leg day to build strength & tone your glutes, hamstrings abs quads using weights.

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

Hip Thrust

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to Sumo Squat

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Start with a barbell on your upper back
- 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

Barbell walking lunges

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Really good, legs will hurt tomorrow but in good way 😂
But i have a question, if i train legs today, and i want to train abs, arms and back, how do u divide your trainings in one week, i mean, do u train every day or 3 times per week. What do u recommend me?

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Elizabeth

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Favorite leg workout I’ve ever done. Totally dead 😬

Brittany Coltrane

Love having videos so I know my form is correct! So much more confident.

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Alissa

Consistency wins! 
Have a bad back. Had to modify some exercises:)

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