Name: Playbook - Blair Epstein - legs/core
Uploaded: 2024-01-06T13:34:05.239Z
Duration: 60 min
Description: legs/core

We are focusing on hip strength, quads and core today!

- stand on a slant board ideally or if your gym doesn't have one you can use a plate under each heel 
- keep your feet close together so you are in a narrow stance 
- squat down sending your knees as far forward as you can while trying to keep your back straight 
- once parallel or a little lower, come back up and stop before locking out the knees

Heel Elevated Barbell Squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat until you reach a 90 degree angle
- Stand up without locking the knees to keep constant tension in your legs/glutes and go right back down

Dumbbell Sumo Squat

- Using a light KB on one foot 
- raise your leg as high as it can go and slowly lower back down 
- 15 each side

Kettlebell Hip March

- Use 2 tall objects, if a water bottle is too short and your hips are stronger you can use a foam roller or something of that height 
- Counting 1 rep when you pass both objects 
- 15 each side
- Keep your back straight up

Straight Leg Lifts

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

3 rounds, no rest in between exercises. 45 second rest between rounds.

- Place your arms on a Swiss ball and your legs straight out as if you are in a high plank position
- You can hold a wider stance if you are new to this and need help with balance 
- You are going to "stir the pot" making a circle motion with your arms while keeping your core VERY engaged so that you don't fall 
- Count reps each way (10 each way)

Stir The Pot

- Holding a Swiss ball in-between the legs and arms with your arms locked out and legs in a 90 degree angle 
- Slowly release opposite arm and leg while you focus on squeezing your belly button to you spine so that your back is completely flat against the floor 
- Do 10-15 reps on each side

Swiss Ball Deadbugs

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

CORE

legs/core

QUADS

BODY WEIGHT Lower Body HIIT

No Equipment HIIT Leg BURNER!

Lower Body!!!

Lower Body Gym Workout

Obsessed with this one. Kicked my butt-literally!

Mackenzie Bidwell

Phew 😅 great workout - thanks for pushing me!!

legs/core

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