Name: Playbook - Ashley Ta - Legs
Uploaded: 2024-03-18T15:13:32.252Z
Duration: 40 min
Description: Legs

1. Stand upright with your feet hip-width apart, holding a dumbbell in each hand. You can hold dumbbells as I am, or by your side.
2. Take a step back with your left foot, crossing it behind your right leg. Your left foot should end up diagonally behind your right foot.
3. Lower your body into a curtsy lunge by bending both knees. Keep your front knee directly above your ankle and your back knee pointing towards the ground.
4. Push through your front heel to return to the starting position.
5. From here, immediately transition into a squat by bending your knees and lowering your hips down and back. Keep your chest up and your weight in your heels.
6. Push through your heels to stand back up and return to the starting position.
7. Repeat all reps on the same leg before switching sides.

Remember to maintain proper form throughout the exercise by keeping your core engaged, your back straight, and your knees in line with your toes. Start with lighter dumbbells and gradually increase the weight as you become more comfortable with the movement.

Curtsy lunge to squat

1. Find a stable surface, such as a step or weight plates, or a pair of dumbbells like I am using and place it under your heels.
This elevation will increase the range of motion and target your quads and glutes more effectively.
2. Hold a dumbbell or kettlebell in a goblet position, with both hands holding the weight close to your chest. Your palms should be facing upward, and your elbows should be pointing down.
3. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
4. Engage your core, keep your chest up, and maintain a straight back throughout the exercise.
5. Begin the movement by pushing your hips back and bending your knees, as if you are sitting back into a chair.
6. Lower your body into a squat position, ensuring that your knees track in line with your toes.
7. Go as low as you can while maintaining proper form and balance, ideally until your thighs are parallel to the ground. Keep your heels elevated throughout the movement.
8. Pause for a moment at the bottom of the squat, then exhale and drive through your heels to push yourself back up to the starting position.

Remember to start with a lighter weight and gradually increase the load as you become more comfortable and stronger. Focus on maintaining proper form and control throughout the exercise to maximize its effectiveness.

Heels elevated goblet squats

1. Begin by placing your leg closest to the bench all the way on the bench.
2. Shift your weight onto your leg that’s still on the ground (this is your working leg).
3. Hinge at your hips and lower your torso forward, reaching towards the bench with both hands. Keep your back straight and engage your core for stability.
4. As you lower your torso, extend your right leg straight back, keeping it in line with your body. Your body should form a straight line from head to heel.
5. Lower yourself until your torso is parallel to the ground and your right leg is extended behind you.
6. Pause for a moment, then engage your glutes and hamstrings to lift your torso back up to the starting position, while bringing your right leg back to a balanced position.
7. Repeat the movement for the desired number of repetitions, then switch sides and perform the exercise with your right leg.
8. Remember to maintain proper form throughout the exercise. Keep your core engaged, your back straight, and your movements controlled.
9. Start with a lighter weight or no weight at all, and gradually increase the load as you become more comfortable and stronger.

Performing single-leg bench deadlifts can help improve balance, stability, and strengthen your lower body muscles, particularly your glutes, hamstrings, and lower back.

Single leg bench deadlifts

1. Start by sitting on the ground with your upper back against a bench or step. Place a dumbbell on your lap, holding it securely with both hands.
2. Position your feet flat on the ground, hip-width apart, and bring your heels close to your glutes.
3. Brace your core and engage your glutes to lift your hips off the ground, pressing through your heels. Your upper back should remain in contact with the bench or step.
4. Continue lifting your hips until your body forms a straight line from your knees to your shoulders.
5. Squeeze your glutes at the top of the movement and hold for a brief pause.
6. Slowly lower your hips back down to the starting position, maintaining control and keeping tension in your glutes.

It's important to maintain proper form throughout the exercise. Keep your core engaged, your back straight, and avoid overarching or hyperextending your lower back. Focus on using your glutes to lift your hips, rather than relying on your lower back.

Dumbbell hip thrusts are an effective exercise for targeting and strengthening the glute muscles. They can help improve hip extension, enhance lower body strength, and contribute to better overall stability and performance in various activities.

Dumbbell hip thrust

1. Start by placing a resistance band around your thighs. Make sure the band is secure and not too loose.
2. Position yourself in front of a bench. Your hands should be directly on the bench in front of you.
3. Engage your core and keep your back straight throughout the exercise.
4. Begin by bending your right knee and flexing your right foot. This will be your starting position.
5. Keeping your knee bent, push your right foot back and up towards the ceiling, while maintaining the 90-degree angle at your knee joint. Focus on squeezing your glutes as you lift your leg.
6. Pause and hold for a brief moment at the top of the movement to maximize the contraction in your glutes.
7. Slowly lower your right leg back down to the starting position, maintaining control and tension in the resistance band.
8. Repeat the movement for the desired number of repetitions on your right leg, then switch to your left leg.
9. Remember to keep your movements controlled and avoid any swinging or momentum. Focus on using your glutes to lift your leg, rather than relying solely on your lower back.

Donkey kick backs with a resistance band are a great exercise for targeting and strengthening the glute muscles. The resistance band adds extra resistance, making the exercise more challenging and effective. It can help improve hip extension, enhance glute strength and activation, and contribute to better overall stability and performance in various activities.

Banded donkey kicks

1. Find a sturdy elevated surface, such as a step, bench, or box. The height of the surface should be appropriate for your fitness level and comfort.
2. Stand facing the elevated surface with your feet hip-width apart.
3. Engage your core and maintain an upright posture throughout the exercise.
4. Step your right foot onto the elevated surface, ensuring that your entire foot is planted firmly.
5. Push through your right foot and use your leg muscles to lift your body up onto the surface, extending your right leg fully.
6. Once your right leg is fully extended, shift your weight onto your right foot and lift your left foot off the ground.
7. With control, lower your left foot back down to the starting position, keeping your right foot on the elevated surface.
8. Remember to keep your movements controlled and avoid any jerking or bouncing. Focus on using your leg muscles to lift your body, rather than relying on momentum.
10. If you want to make the exercise more challenging, you can hold dumbbells in your hands or wear a weighted vest.

If you need help with balance, stand near a wall to brace yourself or use a pole to help balance yourself.

Legs

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