Name: Playbook - Body By KB - W4/D5/LEGS
Uploaded: 2022-06-24T21:10:25.407Z
Duration: 45 min
Description: W4/D5/LEGS

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- 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

- Holding kettlebells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides
**EACH SET PER SIDE

KB step ups

- 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)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swing

W4/D5/LEGS

ELIZABETH

Loved it.. easy to follow and access with poor WIFi in the gym

Sarah

W1/D1/PULL

W1/D2/GLUTES

W1/D3/PUSH

Iryna

W1/D4/CORE

W1/D5/LEGS

W2/D1/PULL

W2/D2/GLUTES

W2/D3/PUSH

W2/D4/CORE

W2/D5/LEGS

W3/D1/PULL

W3/D2/GLUTES

W3/D3/PUSH

W3/D4/CORE

W3/D5/LEGS

W4/D1/PULL

W4/D2/GLUTES

W4/D3/PUSH

W4/D4/CORE

W4/D5/LEGS

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