Name: Playbook - CD Performance - Leg day Week 49
Uploaded: 2023-01-03T14:36:02.487Z
Duration: 40 min
Description: Leg day Week 49

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

Leg day Week 49

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 4

Upper Body Week 4

Jordan Meece

Week 2 Upper Body

Season

Total body week 4

Leg Day Week 5

Upper Body week 5

Total Body Week 5

Sonya

Upper Body Week 6

Making the most of my morning!👏🏻👏🏻

Leg Day week 6

February 100 REP WORKOUT

Karen

EXTRA Glute Focused Leg Day 1

EXTRA Glute Focus Leg Day 2

Whitney

Wowzer! That was a good one! Like the new stuff added!

Week 7 Leg Day

Ok this workout can kiss my butt!!! (Jk, kinda but was a killer!)

Total Body week 7

Upper Body Week 7

It was great! But for sure need to work on giving myself more time in the mornings!

Thank you christine for kicking my butt today!!

Leg Day Week 8

Upper body week 8

Total Body Week 8

Mindy

Tough upper arm workout, But I got through it!

Upper Body Week 9

Upper Body Workout Week 9
(Back Focused)

Leg day Week 9

Total Body Week 9

Leg Day Week 10

Upper Body Back Focused Week 10

Upper Body Shoulder/Bicep Focus Week 10

Total Body Week 10

Leg Day Week 11

Upper Body Week 11

Total Body 100 Rep workout week 11 Post your rounds!

Leg Day week 12

Always challenging to get in workouts when kids are on break... but got it done

Upper Body Week 12

Total Body Week 12

Glute Focused Leg Day Week 13

Total body week 13

April 100 Rep total body week 13

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

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

Leg day Week 49

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