Name: Playbook - Camilla Akerberg - W2/D2 - Legs tri-set workout B
Uploaded: 2021-09-28T17:53:03.176Z
Duration: 45 min
Description: W2/D2 - Legs tri-set workout B

Complete each circuit 3 times before switching to the next circuit. Resistance band or weight needed

Tri-set 1 (booty bands optional)
- Crab walks 40s x 3
- Glute bridges 40s x 3
- Full range squats 40s x 3

Tri-set 2 (weights)
- Step ups 20s per side x 3
- Sumo squats 20s per side x 3
- Romain deadlifts 40s x 3

Tri-set 3 (no equipment needed)
- Wall sit 40s x 3
- Frog squats 40s x 3
- Box jumps 40s x 3

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Crab Walks (Short Resistance Band)

- Lay on the floor with your legs bent and a band just above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glutes Bridges (Short Resistance Band)

- Stand with feet shoulder width apart with s band under your feet and over the shoulders 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats (Long Resistance Band)

Tri-set 1

- Holding dumbbells 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 and lift the knee forward
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

GYM: Step Ups on Bench

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, lowering the dumbbell to the ground
- Stand up to full extension

Sumo Squat (Dumbbells)

- Place band under your feet and hold the band just below your knees
- Stand up driving your hips forward 
- Lower back down

Romanian Deadlifts (Long Resistance Band)

Tri-set 2

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit (Bodyweight)

- Place your elbows on your knees
- Lower in to the bottom of a squat pushing your hips back and down
- Lift your hips back up to starting position 
- Your knees should be inline with your toes

Frog Squats (Bodyweight)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

GYM: Box jumps

Tri-set 3

W2/D2 - Legs tri-set workout B

luci

Aldona

W1/D1 - Full body workout A

💪didn't look so hard to start with 😂but great💗

W1/D2 - Leg tri-set workout A

Really enjoyed it 😊 although feel a bit weak today,  but I did best I could 💪thank you 💗

W1/D3 - Upper body circuit training A

Phew I got through it 😅 Thanks for a great HIIT workout! Loved it

Amanda

W1/D4 HIIT workout A

LOVED this workout! Your such an inspiration. Love using your APP it’s been a big help 🥰

W2/D2 - Legs tri-set workout B

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