Name: Playbook - Ashley Ta - Legs
Uploaded: 2024-04-01T12:48:18.537Z
Duration: 35 min
Description: Legs

You will need:
Cable machine
Dumbbells
Resistance bands
Bench

1. Start by standing in front of a bench with your feet shoulder-width apart. Hold a dumbbell in each hand, with your palms facing inward and the dumbbells resting on your shoulders.

2. Take a step back and position yourself so that your feet are slightly wider than hip-width apart. Your toes should be slightly pointed outwards.

3. Lower your body down by bending at the knees and hips, as if you are sitting back onto the bench. Keep your back straight and your chest up throughout the movement.

4. Continue lowering your body until your thighs are parallel to the ground or slightly lower. Your knees should be in line with your toes and your heels should stay flat on the ground.

5. Pause for a brief moment at the bottom of the squat, then push through your heels to return to the starting position. Keep your core engaged and maintain proper form throughout the exercise.

Bench squats

1. Start by standing with your feet wider than shoulder-width apart and your toes pointed out at an angle of about 45 degrees. Hold a dumbbell in each hand, with your palms facing inward and the dumbbells resting on your thighs.

2. Keep your back straight and your chest up as you lower your body down by bending at the knees and hips. Imagine sitting back into a chair.

3. As you lower your body, push your knees out to the sides to engage your inner thighs and glutes. Keep your heels on the ground and maintain stability throughout the movement.

4. Continue lowering your body until your thighs are parallel to the ground or slightly lower. Your knees should be in line with your toes.

5. Pause for a brief moment at the bottom of the squat, then push through your heels to return to the starting position. Squeeze your glutes as you stand up.

Dumbbell sumo squat

1. Start by attaching an ankle cuff to a low cable pulley machine. Adjust the weight to a comfortable level.

2. Stand facing the machine and place the cuff around your ankle that is farthest away from the machine. Hold onto the machine for support if needed.

3. Position yourself far enough away from the machine so that there is tension on the cable, but not too much that it pulls you off balance.

4. Engage your core and maintain a slight bend in your supporting leg. This will be your starting position.

5. Keeping your back straight and your knee slightly bent, exhale and kick your working leg straight back, squeezing your glute muscles at the top of the movement. Keep your foot flexed throughout the exercise.

6. Hold the contraction for a moment, then inhale as you slowly bring your working leg back to the starting position, maintaining control and tension on the cable.

Cable glute kickback

1. Start by attaching an ankle cuff to a low cable pulley machine. Adjust the weight to a comfortable level.

2. Stand facing the machine and place the cuff around your ankle that is closest to the machine. Hold onto the machine for support if needed.

3. Position yourself far enough away from the machine so that there is tension on the cable, but not too much that it pulls you off balance.

4. Engage your core and maintain a slight bend in your supporting leg. This will be your starting position.

5. Keeping your back straight and your knee slightly bent, exhale and lift your working leg out to the side, away from the machine. Keep your foot flexed throughout the exercise.

6. Hold the contraction for a moment, then inhale as you slowly bring your working leg back to the starting position, maintaining control and tension on the cable.

7. Repeat for the desired number of repetitions, then switch to the other leg.

Focus on maintaining proper form and control throughout the exercise. Avoid using momentum or relying on other muscles to perform the movement. Start with lighter weights and gradually increase as your strength and technique improve.

Standing cable abductors

1. Start by placing a resistance band around your lower thighs, just above your knees.

2. Stand with your feet hip-width apart and your toes slightly turned out.

3. Engage your core, maintain a tall posture, and keep your chest lifted throughout the exercise.

4. Begin by bending your knees and lowering into a kneeling squat position. Keep your weight in your heels and your knees tracking in line with your toes.

5. From the squat position, jump forward explosively, extending your hips and knees. As you jump, drive your knees out to the sides, pushing against the resistance of the band.

6. Push up softly on your feet, returning to the start position. Ensure that your knees are still pressing outward against the band.

Legs

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