Name: Playbook - CD Performance - W2/D1 Leg Day Week Two
Uploaded: 2023-03-20T12:48:41.433Z
Duration: 40 min
Description: W2/D1 Leg Day Week Two

Ashley

Leg Day: 
1 round of air squats and jump squats to get warmed up, then compete four rounds of the rest.

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

Air squat

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.

Squat Jumps

Start with feet little wider than hip width. Drive hips back, bending at knees and sit into squat position while keeping toes on the ground, chest up and shoulders back. Pulse once you reach the bottom before returning to the start.
*add dumbbells or band for extra*

Squat with pulse

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

Hold your weight at your chest. You can do this with a DB or KB. 
-Keep your weight controlled.
-Core activated
-press up through your heels
-Chest tall and shoulders back and down

Goblet Squat-Backwards Lunge both legs

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

RB Hip Abduction to Leg Lift

Stationary leg slightly bent while lifting opposite leg to the side. Chest up and core tight. 
Both Legs

Resistance Band Hip Adduction

stand with your feet hip-width apart, take a step forward with your right foot and slowly bend both knees until your back knee is just above the floor. Stand back up and do the same with your your left foot. Once in bent position add a pulse for extra burn.

Walking lunge with pulse

Leg day

W2/D1 Leg Day Week Two

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

Megan bauer

W1/D1 Leg Day Week 1

Cherie

W1/D2 Upper Body Week 1

W1/D3 Total Body Week 1

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

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

W10/D2 Leg Day 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

W2/D1 Leg Day Week Two

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