Name: Playbook - Bambi fitness fitness - W2/D2 leg day
Uploaded: 2024-01-05T20:09:31.925Z
Duration: 60 min
Description: W2/D2 leg day

W2/D2 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

Use these glutes activation to active your glutes before your leg day

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

Grab your resistance band and step so wrap it above  your knee. 
Keep your legs shoulder width apart and sink into a half squat. 
Walk to the left 3 steps 
perform 3 squat pulse 
Then return  right 3 steps

Crab walks bounce

- 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

Glute activation

-Lower hips until thighs are parallel to the ground (or as close to this as you can). 

-Squeeze glutes and push into your heels to bring yourself back to standing.

-In a fluid motion from the standing position, raise to your tiptoes and flex the calf muscles, then lower slowly into the next squat.

Squat to calf raise landmine

Perform a leg extension then when completed with minimum rest complete  DB RDL

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- 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

RDL SUPERSET

- 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

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

Single leg, leg press

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

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

- Begin with back supported and weight on your hips
- Bend knees to 90 degrees
- Raise hips towards the ceiling and engage glutes

Weighted hip trusts

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
-bounce twice 
- Stand up to full extension

W2/D2 leg day

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