Name: Playbook - Chad Hackman - Legs/Core
Uploaded: 2021-01-18T11:45:04.534Z
Duration: 60 min
Description: Legs/Core

Rebekah

Keep one foot elevated on a bench behind you. Bring the front foot forward enough so that you form a 90 degree angle when you lower yourself to the ground.

Weighted Split Squats

Don’t lock your knees out on this one as it puts too much stress in your knees. 
Bring your knees into your chest and explode back up.

Leg Press

If you don’t have this machine, body weight or barbell weighted glute bridges will work too.
Drive your heels into the ground and press your hips up as high as you can, squeezing in the back of the legs and glutes.

Glute Bridge

Hold a weight in the opposite hand that the foot is down. Keeping your back flat, lower that weight towards the bottom foot. Straighten the back leg back as far as you can. Try not to touch your foot to the ground when you come back to the starting position.

Weighted Single Leg Romanian Deadlift

Abductor Machine

Adductor Machine

Start in a low plank position on your elbows. Keeping your hips as flat as you can, reach one arm straight out. Switch arms. Slow and controlled here. No need to go fast.

Plank Reach

Lay flat on your back with your legs straight out in front of you. Keeping your low back pinned to the floor, flutter kick those feet. If you feel this in your low back, pull your upper back off the floor to engage that core.

Lower Scissors

Core Superset

Legs/Core

1mor

Legs and Core

Back and Biceps

Melissa Flanagan

Chest and Triceps

Leg Workout

Thanks for your knowledge and workouts.  I can be anywhere (Carlisle, pa) and still get a wonderful workout in!

Beth

Week 1 Day 3

Thanks for helping me make modifications on the HIIT.

The workout was great and left me sore for 2 days. I like that the supersets kept me busy so I couldn’t stand around. The squat jacks at the end were icing on the cake!

Legs/Core

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