Name: Playbook - Camilla Akerberg - W4/D2 - Leg tri-set workout A
Uploaded: 2021-09-28T17:53:03.234Z
Duration: 45 min
Description: W4/D2 - Leg tri-set workout A

Tri-set x 3 (booty bands optional)
- Crab walks 40s x 3
- Leg lifts 40s x 3
- Clam shells 40s x 3

Tri-set  x 3 (resistance band/weights optional)
- Back foot elevated split squats 20/side x 3
- Glute kickbacks 20/side x 3
- Squat pulses 40s x 3

Tri-set x 3 (resistance band/weights needed)
- Full range squats 40s x 3
- Glute bridges 40s x 3
- Romanian deadlifts 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)

- Position a band around your legs just above your knees
- Lie on your hip and lift your upper leg
- Slowly return to start without resting your leg on top of the other
- Repeat

Short resistance band: side leg lifts

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Clam Shells (Short Resistance Band)

Tri-set 1

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Bulgarian Split Squats (Dumbbells)

- Position yourself on your hands and knees with a band just above your knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position 
- Complete desired reps then repeat on the opposite side

Donkey Kicks (Short Resistance Band)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Pulse up and down for time or reps

Squat pulses (Bodyweight)

Tri-set 2

- 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)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glutes Bridges (Bodyweight)

- 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 3

W4/D2 - Leg tri-set workout A

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 🥰

W4/D2 - Leg tri-set workout A

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