Name: Playbook - Ashley Palmer Fitness - 5/7 Leg Day Baby!
Uploaded: 2024-05-06T03:15:32.110Z
Duration: 60 min
Description: 5/7 Leg Day Baby!

weighted bulgarian split squat
bulgarian split squat

RDL to clean
diagonal squat

suitcase squat
kneeling side lunge

step downs
toe toes
hover fire hydrant
lying adductor raise

- 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

- Start with feet in a wider stance
- Squat low
- Place hands on floor
- Pop booty up and stand back up

Booty Pop Squat

- Step one leg out to a forward lunge and place the opposite hand on the floor while reaching the other hand to the ceiling
- Alternate sides

Reaching Lunge

- Place resistance band above the knees
- Arms held high above head
- March knees up to hip height, alternating sides

Banded March

Activation Exercises

Go right from weighted bulgarian split squat to no weight. Do 10reps weighted then drop the weight and do 10 more then switch sides. Go 3 rounds

- Place right leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (left)

- Place right leg on bench
- Step opposite leg out away from bench, about 1-2ft
- Squat down taking legs to 90deg

Bulgarian Split Squat (body weight- left side)

- Place left leg on bench with opposing leg off and away from bench about 1-2ft
- Weight in right hand as to offset the working leg
- Squat down to 90deg

Offset Bulgarian Split Squat (right)

- Place left leg on bench
- Step opposite leg out away from bench, about 1-2ft
- Squat down taking legs to 90deg

Bulgarian Split Squat (body weight- right leg)

Set #1

- Hold weights in front of body
- Hinge at hips bringing weights down until you can't hinge any more
- As you come back to standing position pull the weights up to shoulders and squat low

RDL to Clean

- Stand in a neutral position while holding a dumbbell in goblet hold
- Keep one foot pointing forward and step the other foot back at a diagonal
- Plant foot and squat down by hinging at the hips
- Push back to center
- Do one side then the other

Diagonal Squat (10x each side)

Set #2

- similar to a deadlight only not lifting weights from the ground
- start with dumbbells in hand and as you squat low let the weights slide straight down your sides
- keep chest upright, shoulders back and core engaged

Suitcase Squats

- Kneel one knee down on the edge of a bench
- Step opposite foot out wider than hip width
- Bend at the knee pushing the booty back into a side lunge and come back up

Kneeling Side Lunge (10x each side)

Set #3

- Begin by standing on a box with one foot off
- Hold a single weight in the opposite hand
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up

Single Leg Step Downs (10x each side)

- Begin standing 1-2ft away from the bench, box or chair
- Bring one foot onto the edge of the bench
- Start in a jogging like motion and switch your feet tapping your toes in a quick motion

Toe taps

- Come down on the floor on all fours
- Engage your core and bring your knees up letting them hover 
- One side at a time, take your leg out to the side and back to center

Hover Fire Hydrant (10x each side)

- Lie back on the floor on your forearm with opposite leg propped up
- Extend opposing leg straight and turn foot outward
- Reach hand to toe lifting the leg up

5/7 Leg Day Baby!

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