Name: Playbook - Ashley Watts - W8/D2 - Legs Strength
Uploaded: 2024-02-26T10:30:33.575Z
Duration: 30 min
Description: W8/D2 - Legs Strength

Welcome to WEEK 8 DAY 2 of our New Year Challenge! 💪🏼

Here are some helpful tips to keep in mind every workout during the next 8 weeks:

• Complete each exercise with as much weight as possible without compromising form or injury
• 15, 12, 10, 8 rep exercises = increase weight each set. Push the limit here and really challenge yourself. 
• Pay attention to the rest time in between each circuit or exercise. They have been added for a reason!
• If you can only complete less than the 6 workouts created each week, that’s FINE! Please just pick any amount you would like to complete that week.

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Dumbbell single leg glute bridge

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

W8/D2 - Legs Strength

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