Name: Playbook - CD Performance - Back to Basics Leg Day Week 5
Uploaded: 2023-01-03T14:36:01.144Z
Duration: 45 min
Description: Back to Basics Leg Day Week 5

Ashley Crossley

Regina

This can be done in gym with an actual belt squat and at home like this.

Anchor the belt or bands at your hips.
Wide stance and toes pointing out.
Press up through your heels and squeeze!

At home Belt Squat

Start by standing with your hips and legs rotated outward. Your heels will be together and your toes will be pointing out. Come up onto the balls of your feet and try to keep your heels together. Your calves will be working hard!!! Keep your body upright (don't lean forward) as you do a mini-squat. Your legs will form a diamond (see picture). As you straighten your legs and come back up, be sure to hold your core tight and breathe out. This helps protect your pelvic floor.

Diamond squat with resistance bands and without

Backwards lunge w/ Slider
Side lunge w/ Slider
Curtsy lunge w/ slider

10 reps of each!

Add weight to your shoulder if you need a littler more of a challenge. If you do not have sliders and are on carpet use a paper plate, if you are on a wood floor use a hand towel!

Backwards lunge w/ Slider
Side lunge w/ Slider
Curtsy lunge

Place resistance band/glute band above your knees and stand with feet hip width apart 
Squat down and take a step to the left and keep taking small steps to the left then repeat the other side.

Lateral Band Walk

RB Cross Over Extensions

lie on your back with arms by your sides, knees bent and feet flat on floor. Raise one leg and lift your hips, do not hyperextend. Pause then lower back down.

Single leg bridge

1. Pick your hips up while keeping your heels on the ball, draw your heels to your butt!

2. Keep your belly and hips pressed into the machine. Curl your heels to your butt

1. At home: SB HAMSTRING CURL
2. Gym: Hamstring Machine

Back flat against the wall with feet shoulder width apart, hips and knees at 90 degrees. Keep core tight. 
*add dumbbell for added burn*

Wall sit

Leg Day

Back to Basics Leg Day Week 5

Seriously the best at home workout. Love that I can knock it out before my kids wake up. Great way to start the day!

Kelly

Back to Basics Leg Day Week 1

Erin

First arm day done and feeling good ✔️💪🏽

Back To Basics Upper Body Week 1

Feeling good after that total body workout!

Tough one. 4 rounds of Lunges are no joke. 🥵

Great! I love how easy these are to do at home! It’s so helpful that I can still workout without finding a sitter to watch my littles at home

Back to Basics Total Body Week 1

Season

Back To Basics Week 2- Leg Day

Didn’t want to do this but got it done! 💪🏻

Back to Basics Week 2- Upper Body

Back to Basics Total Body- Week 2

Back to Basics Upper Body Week 4

Tough lower body week 3 workout 🏋️‍♀️ but pushed through!👍🏼

Sonya

Back to Basics Leg Day Week
3

Oops! Meant to choose 5!  I love total body work outs!

Love the mix of weight training with the higher cardio movements in this total body workout for week 3 💪🏼

Back to Basics Total Body Week 3

Back to Basics Leg Day- week 4

Back to Basics Upper Body- Week 4

Back to Basics Total Body - Week 4

Back to Basics Upper week 5

Back to Basics Week 5 Total Body

Oops did this one last week. Must have skipped one. I’ll go back at look!

Back to Basics week 6- Leg Day

Back to Basics week 6- Upper body

Back to Basics week 6- Total Body

Celebrated first of 2 Thanksgivings today. A full belly did not stop me from getting workout in but it did take all I had to get 3 rounds in! 🥵

Back to Basics Leg Day Week 5

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