Name: Playbook - CD Performance - W10/D2 Leg Day Week 10
Uploaded: 2023-03-20T12:48:41.528Z
Duration: 30 min
Description: W10/D2 Leg Day Week 10

Didn’t get through 45 rounds 🤣 legs are jello.

Cherie

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

W10/D2 Leg Day Week 10

Getting back into it and this was a perfect workout for it!

Megan bauer

W1/D1 Leg Day Week 1

Ashley

W1/D2 Upper Body Week 1

W1/D3 Total Body Week 1

W2/D1 Leg Day Week Two

W2/D2 Upper Body Week two

W2/D3 Total Body Week 2

W3/D1 Leg Day Week 3

W3/D2 Upper Body Week 3

W3/D3 Total Body Week 3

W4/D1 Leg Day Week 4

W4/D3 Total Body Week 4

W4/D2 Upper Body Week 4

W5/D1 Leg Day Week 5

W5/D2 Upper Body Week 5

W5/D3 Total Body Week 5

W6/D1 Leg Day Week 6

W6/D2 Upper Body week 6

W1/D3 Total Body Week 6

W7/D1 Leg Day week 7

W7/D1 Upper Body week 7

W7/D3 Total Body Week 7

W8/D1 Leg Day Week 8

W8/D2 Upper Body Week 8

W8/D3 Total Body Week 8

W9/D1 Leg Day Week 9

W9/D3 Upper Body Week 9

W9/D3 Total Body Week 9

W10/D1 Total Body Week 10

W1/D3 Upper body Week 10

W10/D4 Leg Day Week 11

W10/D5 Upper Body Week 11

W10/D6 Total Body Week 11

Leg Day Week 12

Upper Body Week 12

Total Body week 12

Leg Day Week 13

Upper Body Week 13

Total Body Week 13

Leg Day week 14

Upper Body Week 14

Total Body week 14

Leg Day Week 15

Upper Body Week 15

Total Body Week 15

W10/D2 Leg Day Week 10

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