Name: Playbook - CD Performance - Leg Day Week 10
Uploaded: 2023-01-03T14:36:01.808Z
Duration: 45 min
Description: Leg Day Week 10

This is a recovery or “deload” week your RPE should stick between 5-6 meaning 4-5 reps left in the tank!

Warm up with:
20 Air squats
20 walking lunges
Or
5 minutes of walking

Complete 4 Rounds of each exercises. Between 12-15 reps. Choose your rep range depending on your weight. Push yourself. Those last three reps should be a push to get through with proper mechanics!

Elevate your back foot
Keep your weight on your heels
Press up through your front heel
Do not lock out your knee and keep your hips square forward!

Bulgarian Split squat

Legs straight but knees soft
Keep shoulders retracted and engaged
Keep DB close to your body
Keep your spine neutral

DB deadlift

Perform 10 sumo squats then 10 Sumo deadlifts.
Only reach as low as you can allow your back to be flat!

Deficit Sumo Squat+Deficit Sumo Deadlift 10 of each-CD

-Put your glute band above your knees. 
-Make sure that your heels are directly in line and under your knees.
-Do not over extend your spine as your press up and squeeze
-Keep your chin tucked into your chest as your hips fall to the floor your spine stays neutral and moves with it!

DB HIP THRUST w/ GLUTE BAND
-CD

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

Leg Day week 10

Leg Day Week 10

Ashley

Ashley Crossley

Week 1 Leg Day

Christine

Week 2 Leg day

Upper Body Week 1

It was good, but I did it wrong at first. I 10 reps 10 times of the first two exercises before I realized I was supposed to do 10 then move on and then repeat. So since the first two exercises took me awhile to get through all 10 i went 20 minutes longer to at least get three sets of all of them in for all the others.

Lindsey

Total Body 100 Rep Workout
Week 1

Week 2 Total Body

Week 3 Leg Day

Great workout! I think I have a love hate relationship with elevated back lunge with barbell..more hate, but will prob love result🤣

Week 3 Total Body

Caitlin Brinkman

Week 3 Upper Body

Wanted to get something in while still saving my legs for my race this weekend! Happy I held myself accountable after work👏🏻

Leg Day Week 10

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