Name: Playbook - Bambi fitness fitness - W4/D1 legs day !
Uploaded: 2023-10-02T12:41:59.875Z
Duration: 33 min
Description: W4/D1 legs day !

W4/D1 leg day 
In today session  we will  be working on legs    !

Use lower body  m warm up guide before you start to work out to activate muscles!

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

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

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

Leg press calf raise

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
- Stand up to full extension

Dumbbell sumo squat

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

Hamstring curls

- Stand holding a kettlebell in each hand in the racked position
- Step forward into a lunge keeping chest up
- Step back to the starting position

Kettlebell dual front rack lunge

W4/D1 legs day !

W1/D1 Chest day

W4/D1 legs day !

More workouts from Bambi fitness fitness