Name: Playbook - Bambi fitness fitness - W1/D4 leg day
Uploaded: 2023-04-24T20:47:33.931Z
Duration: 60 min
Description: W1/D4 leg day

W1/D4 leg day      !
In today session  we would be targeting our glute & hamstring !

Use warm up guide before you start to work out to activate muscles! (Upper lower body )

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

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels  exploding up  extending your legs & then repeating again

Trx jump squat

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Stand in a wide toed out stance 
- Lower into a squat and 
- then repeat

Sumo squat

- Start with a staggered stance 
- With weights by your sides come down until your back knee is close to the ground
- Push trough your front leg to come up
* Work both sides

Weighted split stance

Perform a leg press then straight afterwards with minimum rest complete dumbbell RDL

- 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)

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Leg press superset

- Place feet so that only your upper foot and toes are on the platform
- Push platform away engaging calves
- Return to starting position under control

Leg press calf raise

Put a heavy plate underneath your resistance band 

Hold onto both handle 

Perform a backwards lunge 

Then explode up with a high knee drive & then repeat

Explosive lunge

W1/D4 leg day

W1/D1 chest & triceps

W1/D2 shoulder & arms

W1/D3 arms day

W1/D5 full body condition

W1/D4 leg day

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