Name: Playbook - Cassie Bolus - Bodyweight Leg day
Uploaded: 2023-06-05T01:40:43.891Z
Duration: 45 min
Description: Bodyweight Leg day

Great for beginners or post partum women.

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

*15 reps each side

Bodyweight lunges

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Complete desired reps then repeat on the opposite side

Bodyweight single leg RDL

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite knee, reaching your hands in front of you 
- Push your hips back as you come down
- Transfer your weight to the opposite side and repeat back and forth

*15 reps each side

Bodyweight low lateral shuffle

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

Glute bridge

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Leg day

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