Name: Playbook - Christina Stephenson - Endurance Focused Dumbbell Leg Day
Uploaded: 2024-01-17T23:36:32.603Z
Duration: 60 min
Description: Endurance Focused Dumbbell Leg Day

Reps: 20-15-10-10R (descending reps each set)
Modification: air squats

Goblet Squats

Rep Range: 8-10R

Cues:
— keep head, shoulders, torso and hips in a straight line
— engage glutes and keep hips forward as you lean back (you’ll feel quads engage)
— engage glutes again to push hips forward back into a tall kneeling position

Reverse Nordics / Bodyweight Leg Extensions

Superset #1

Time: 50-40-30-30 seconds 
Modifications: one dumbbell RDL

Dumbbell Romanian Deadlifts

Time: 50-40-30-30 seconds 
Modifications: no weight OR glute bridges

Dumbbell Hip Thrusts

Superset #2

Reps: 6-8R per leg
Modification: b stance hip thrust or double leg hip thrust

Single Leg Hip Thrust

Time: 50-40-30 seconds
Modifications: take breaks OR elevated your hips higher on the wall

Wall Sit Hold

Superset #3

Reps: 16-20R total
Modifications: no weight

Dumbbell Alternating Step Ups

Reps: 8-10R per side 
Modifications: bandslides

Endurance Focused Dumbbell Leg Day

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