Name: Playbook - Cate Sanders - LEG DAY: Strength + Power
Uploaded: 2025-03-27T20:05:07.220Z
Duration: 30 min
Description: LEG DAY: Strength + Power

Leg workouts are an important aspect of a balanced, whole-body fitness routine that builds strength, speed, and stability. Working your glutes, quads, and hamstrings with exercises such as deadlifts, squats, and lunges helps to maximize and boost your overall fitness and athletisism.

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

Goblet squat, reverse lunge, squat jumps.

- Stand holding a dumbell or kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

- Hold dumbbells at sides
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side, alternating until reps are complete

Dumbbell Reverse Lunges

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat Jumps

Set 1

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

Weighted Glute Bridge

- Begin with dumbbells in hands and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff Leg Deadlift

- Perform a jump lunge 
- When you land, hop with both feet together, then switch to jump lunge on other side
- Repeating sequence
- Increase speed as you feel comfortable 
- Focus on full range of motion

Jump squat to switching lunges

Set 2

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

Dumbbell sumo squat

- Hold the dumbbell orkettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Squat jacks

Set 3

LEG DAY: Strength + Power

Savy

Dumbbell Glutes

QUICK: Legs + Power-20 minutes

LOWER BODY + CARDIO-25 minutes

Extremely effective workout in a relatively short amount of time. Loved it! 🔥💦

LEG DAY: Strength + Power

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