Name: Playbook - Ashley Ta - Leg workout
Uploaded: 2023-01-18T19:13:12.917Z
Duration: 50 min
Description: Leg workout

Natalie Hamilton

Paige

- Using a plate under your heels
- Hold the dumbbell at chest height (pick a moderate size dumbbell for this).
- 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

- Using two risers, or two 45’s plates
- place them so that when you stand on them, you are more than shoulder width apart.
- Place a dumbbell in the middle of the two plates (standing up).
- Position your feet on both plates, and turn your towards outward.
- Pick up the dumbbell by squatting down.
- Push off your heels to stand back up, and then squat back down so the bottom of the dumbbell touches the floor

Elevated sumo squats

- Using the cable machine and ankle strap attachment, select an appropriate weight
- Raise your leg engaging your glute
- Keep your hips squared
- Kick straight back (with a flat foot).
- Draw back in bending your knee but not bringing your knee past your chest

Weighted donkey kicks

- 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

Barbell hip thrusts

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Push back up driving through your heels

Dumbbell bulgarian split squat

Standing on a step, riser, plate or squat rack, elevate yourself just enough so you can have space under your heels.
Rising onto your toes, push your your toes and hold your extension at the top.
This should be a slow and controlled exercise, not rushed

Slow rep calf raises

Leg workout

Intense leg day

Legs

Loved it! Just what I needed to jump back into working out!

Kayla

Love that you have an app now!! Been following you since your oldest was a baby and I’m so excited to be able to do your work outs now!! Highly recommend

Leg workout

Community

More workouts from Ashley Ta