Name: Playbook - Bambi fitness fitness - W1/D4 leg day
Uploaded: 2024-01-06T16:44:11.635Z
Duration: 60 min
Description: W1/D4 leg day

W1/D4 In today session  we will be targeting our legs  

Use glutes activation  warm up guide before you start to 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

- 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

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- bounce twice 
- Repeat for desired reps

Kettlebell heel elevated goblet squat  bounce

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

- Elevate your heels in a narrow stance on a large plate
- Keep your chest up and push your hips back as you perform a goblet squat

Heels elevated kettlebell goblet squat

- Place your back against the wall
- Keep your legs at 90 degrees
- slowly spread your knees out & bring them back in 
- Hold & repeat for time

Weighted wall adductor

Leg superset 🙋‍♀️

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion holding for 3sec
- Slowly return to the starting position

Fire hydrants holds

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

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

- 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)

- 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

W1/D4 leg day

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