Name: Playbook - Brad Jackson - Home Leg Workout
Uploaded: 2022-05-07T14:36:51.074Z
Duration: 20 min
Description: Home Leg Workout

Workout Summary
- HIIT Circuit (25 minutes)

1. Stand with feet slightly more than shoulder width apart

2. Lower in to the bottom of a squat by driving your hips back and down

3. Think of this movement as a double break; first your hips break into a hinge and your Glutes are driven backwards, then your knees break and you move towards the ground

4. Aim to achieve your hips just below parallel to your knees

5. Keep your shoulders back, chest up & drive your knees out. Your knees should be inline with your toes.

6. Stand up out of squat to full hip extension by squeezing your Glutes

Bodyweight Squats

1. Stand a few inches in front of the box, approximately a little more than shoulder width apart

2. Press hips back, lower down and jump on top of the box

3. Land softly on the box by bending your knees

4. Complete the movement by standing up tall before stepping down with one foot at a time

NOTE: your arm swing should be above your head when you squat down, and then push down as you’re jumping

Box Jumps

1. Begin with your feet in wide stance, and toes slightly turned out

2. Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down

3. Drive through your heel to stand back up

4. Repeat to the opposite side

Cossack Squats

1. Lay on your back making sure you drive your lower back into the ground

2. Place your feet up onto a bench with your toes facing up

3. Drive through your heels, lifting your glutes off the ground and keeping your shoulders on the ground

4. Squeeze glutes at top of movement. Don’t over extend your back.

5. Return to laying position and repeat.

Hamstring Bridge

1. Start in a standing position with feet slightly less than shoulder width apart

2. Bend down towards the ground, keeping your legs straight and reaching out with your hands

3. Slowly crawl yourself out to a full body hand plank position

4. Slowly crawl back in towards your feet and stand upright

5. Repeat

Inch Worm

1. Run in place while bringing your knees up to a 90 degree angle

2. Make sure to bounce off your toes

3. Increase speed as you feel comfortable

Home Leg Workout

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