Name: Playbook - CD Performance - Week 1 Leg Day
Uploaded: 2023-01-03T14:36:01.535Z
Duration: 45 min
Description: Week 1 Leg Day

Ashley

Ashley Crossley

Let’s crush the first week of 2022. This is our first leg day. I want you to attack it with the principles that we know best here at CD Performance. To get the most out of it make sure that your last 3-5 reps are incredibly challenging. Grit through it and it’s OK if that rep fall short or you fail that last rep just make sure that your form is top priority. Let’s get after it and put in work that your future self will be proud of!

Barbell back Squat
Gym version: In video, keep the bar lower on your back. Press up through your heels. Squeeze at the top and brace through your core.

Barbell Back Squat/Band or DB

Elevate your back foot
Keep your weight on your heels
Press up through your front heel
Do not lock out your knee and keep your hips square forward!

Bulgarian Split squat

Keep one foot stationary and in place. Swing the opposite foot back and forth. While keep your hips nice and square forward and pressing up through that front foot.

*Add weight for extra challenge

Swing lunge

Step up- choose a step height that you can step through that foot and not have to swing your body with momentum through the movement.

**Add a weight plate or DBs for extra challenge

Step up

-Put your glute band above your knees. 
-Make sure that your heels are directly in line and under your knees.
-Do not over extend your spine as your press up and squeeze
-Keep your chin tucked into your chest as your hips fall to the floor your spine stays neutral and moves with it!

DB HIP THRUST w/ GLUTE BAND
-CD

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

Keep your hips and but down without letting them sink.
Keep your belly button drawn into your spine and do not allow your lower back to sway.

Plank with SB press out

Leg day Week 1
Let’s crush the first week of 2022

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👏🏻

Week 1 Leg Day

Community

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