Name: Playbook - CD Performance - Leg Day Week 4
Uploaded: 2023-01-03T14:36:01.638Z
Duration: 45 min
Description: Leg Day Week 4

Ashley

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

Caitlin Brinkman

Lindsey

Season

Ashley Crossley

Loosen up those hips, push your range of motion keeping your weight on your heels and chest tall and forward

Air squat

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

Keep your hips and spine neutral. 
Keep your knees soft
Do not bend more than you can without rounding your back.
Keep your core engaged and activated.

Banded Good Morning

Anchor a long band at your feet and cross over your feet.
Hold on your quads right below your hips

You want your shoulder blades about 12 inches off the ground and keep your chin tucked to your chest!

Banded Hip Thrust -CD

Keep your top food stationary and try and keep your knee bent at a 90 degree angle.

Bench Step up and over

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

DB deadlift

Keep your front foot stationary and press up through your heel.
Keep your hips square forward
*Grab some higher weights and challenge yourself.

Elevated Backwards Lunge

Leg Day Week 4

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.

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🤣

Leg Day Week 4

Community

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