Name: Playbook - CD Performance - Leg Day Werk 13
Uploaded: 2023-01-03T14:36:01.880Z
Duration: 45 min
Description: Leg Day Werk 13

Leg day done... that was a good one! Going to feel that tomorrow!

Season

That was a tough one!! But a good one 🔥💪🏻

Whitney

Do each exercise for 45 seconds .

Rest 10 seconds between each exercise. 

Rest 2 min between sets. 

Complete 3 rounds.

Keep chest tall core engaged. Step back with left foot keeping hips squared.Push through front heel to drive up.
*hold dumbbells in hands  or band under foot for extra burn*

*30 seconds each side

Reverse Lunge with knee drive

keep hips and spine neutral. Keep knees soft. Do not bend more than you can without rounding your back. Keep core engaged and active.
*Dumbbells at side or band around neck for extra burn*

Good Mornings

elevate your back foot. Keep your weight on your heels. Press up through front heel. Do not lock your knees and keep your hips square forward.
*hold dumbbell or grab band and place under foot and hold with hand for added burn*

Bulgarian squat

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

*add dumbbell or bar for added burn*

* for modification do both feet

Single Leg Bridge

Keeping chest tall sit your hips back, as you press off your loving foot bring that leg to knee. Keep core tight. 

*add dumbbells for added burn*

*30 seconds each side

Side lunge with knee tuck

Stand tall with your feet hip-width apart.
Hinge at the hips to push your butt back and lower down until your thighs are parallel to the floor. 
Allow your knees to bend 45 degrees when you land, and then immediately drop back down into a squat, and jump again. Land soft and explode up.

*step side and then together for a modification

Squat Jumps

Keep your weight on your heels and explode through your legs, rotate as your push overhead. 

* if using bands place under your feet handles in hands and rotate.

Thruster w/ rotation

keep neutral neck and spine. Squeeze gluteus and abdominals. Create a straight, strong line from head to toe. Slowly while keeping core engaged move right foot out to the side and then back to starting position. Then repeat other leg.

Plank with leg taps

Leg Day week 13

Leg Day Werk 13

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 Werk 13

Community

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