Name: Playbook - Camilla Akerberg - W6/D2 - Legs tri-set workout A
Uploaded: 2021-09-28T17:53:03.286Z
Duration: 45 min
Description: W6/D2 - Legs tri-set workout A

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

Tri-set 1
- Full range squats 30s x 3
- Squat pulses 30s x 3
- Squat jumps 30s x 3

Tri-set 2
- Walking lunges 30s x 3
- Lunge pulses 15s/side x 3
- Plyometric lunges 30s x 3

Tri-set 3
-  Weighted glute bridges 30s x 3
- Single leg glute bridges right 30s x 3
- Single leg glute bridges left 30s x 3

- 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)

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

Squat Pulses (Short Resistance Band)

- Start with hip width stance and a band just above your knees 
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum
- Land softly

Squat Jumps (Short Resistance Band)

Tri-set 1

- Keep your chest up 
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front heel to come up
- Step forward and repeat

Walking Lunges (Bodyweight)

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat on the opposite side

Reverse Lunges (Dumbbells)

- 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

Plyo- Lunges (Bodyweight)

Tri-set 2

- 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)

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Glutes Bridges (Bodyweight)

Tri-set 3

W6/D2 - Legs 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 🥰

W6/D2 - Legs tri-set workout A

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