Name: Playbook - Bambi fitness fitness - W1/D2 leg day
Uploaded: 2024-01-06T16:44:11.590Z
Duration: 70 min
Description: W1/D2 leg day

W1/D2 In today session  we will be targeting our legs  

Use glutes activation  warm up guide before you start your  work out to activate muscles!

Use lower  body stretch guide at the end of the session

If you have any questions feel free to contact me through Direct message on instagram

-Set the bar to the appropriate height.

-Stand facing the bar, grip it with an overhand grip wider than shoulder-width, and position the bar on your traps.

-Step back, position your feet wider than shoulder-width apart, and point your toes slightly outwards.

-Bend your hips and knees, lowering your body as far as possible while keeping your back straight and chest up.

-Pause at the bottom, then push through your heels to return to the starting position.

-Repeat for desired reps.

Smith machine squat

-Start in a standing position with your feet shoulder-width apart. 

-Step forward longer than a walking stride so that one leg is ahead of your torso and the other is behind. 

-Your foot should land flat and remain flat while it’s on the ground. Your rear heel should rise off of the ground. 

-Bend your knees to approximately 90 degrees as you lower yourself. Remember to keep your trunk upright and core engaged. 

-Then, forcefully push off from your front leg to return to the starting position.

Elevated lunge smith machine

When completed the 1st exercise move onto the 2nd workout with no rest

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- Get into position 
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

Leg superset

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Using one leg 

Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Single Hamstring curl

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

-With two kettlebells in the front rack position perform walking lunges
- pulse twice 
- Repeat for time or reps

KB front rack walking lunges pulse

Stairs master

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