Name: Playbook - Baylee Pinon - Total Legs
Uploaded: 2024-03-29T15:08:22.295Z
Duration: 50 min
Description: Total Legs

Stacie

Loved this workout! Would love to see more of a workout plan like in the challenges. I really liked that split

Laura

- Setup in an upright position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Hip Abduction Sitting Up

- Setup in an leaned forward position with your back against the pad and your spine neutral
- Exhale and push the legs apart as you open the pads
- Once your hips are fully externally rotated, slowly return to the starting position

Hip Abduction Lean Over

- 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 Squats

- Approach the bar so that it is centered over your feet (toes pointed out and feet wide)
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

Barbell Sumo Deadlifts

- Find yourself a step, box, bench or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a single dumbbell in your hand
- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your leading leg should just under 2ft or so in front of bench 
- Lower until your front thigh is almost horizontal, keeping your knee in line with your foot (Don't let your front knee travel beyond your toes)
- Drive up through your front heel back to the starting position
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squats

1. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

2. Tuck your chin and brace your core, avoid any over arching in your lower back. Your hips, knees and feet are in line.

3. Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes.

4. End with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

5. Pause for one second before slowly coming back down, ideally not touching the floor with your glutes.

DB Hip Thrust

- Hold a single dumbbell at the chest
- Sit your hips back and down into a squat
- Extend both legs to return to starting position

Goblet Squats

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Total Legs

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