Name: Playbook - CD Performance - Week 7 Leg Day
Uploaded: 2023-01-03T14:36:01.736Z
Duration: 45 min
Description: Week 7 Leg Day

Ashley

Whitney

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

Season

Great lower body workout this week! Pushed myself to get thru the training, although now my legs feel like wet noodles 😁

Sonya

Side dumbbell step up I want you to make sure that you choose a step that when you are stepping with your closest foot to the box say your right foot you primarily are using that right foot you’re getting very minimal help from your left stepping up through your heel with a dumbbell placed on the same side that you’re stepping up with

You can also use a band for this, anchor the band with a foot that is closest to the steps and just keep that foot on the step the entire time and step up through and not be an act as your weight

DB SIDE step up- CD

And this place squad we are using our opposite hand to hold the weight. Make sure that you are not too far away from your box that your foot is anchored on and it should only be about the price of your knee or lower. You were slightly hinge your hips forward to your chest is in a diagonal line to the floor as you press up to heal your shin stay stable in straight through your whole movement

Bulgarian split squat- CD

Here I am doing this with a barbell, you can also do this with a smith machine, band, or dumbbells. If you are going to use the smith machine you're set up a look the same. If you’re going to use a band you’re gonna anchor that van underneath your foot make sure it is Tate even before you start a movement so that remains tight with tension thrown out. If you’re going to use dumbbells it will look the same setup here will just have dumbbells to either side of your hips.

Your hip stay square facing forward you press up through that front heel as your entire foot remain flat and spread out on top

Elevated backwards lunge -CD

This example I am using a barbell. You can do this with a Smith machine dumbbells or band as well. 

Smith machine set up will be very similar be sure that that bar is as close to your legs as you can get it.

Dumbbell set up exactly the same but those dumbbells aligned in front of your leg staying as close as you can almost as though there shaving your legs.

Band set up, your van will be anchored around your feet make sure that your band is tight and has no slack from that starting position. Test it out and make sure you still have tension when you bend over. To make sure you’re getting the most out of this exercise with a band that tension Hass to be tight throughout the entire movement

Straight Leg Deadlift -CD

Just go back squat demonstration I am using a heavy dumbbell. You can do this with a band as well.

Your van set up will have the band anchored around your feet you will then have either side of the band come together as your hand are together in the middle of your chest creating a fist. If you have to check up on that van to make sure that there’s full tension throughout your entire movement make sure you do that.

Goblet Squat -CD

Here I am completing this exercise with a leg press machine at a gym. You can complete this exercise without access to a leg press machine.

Here’s how, get yourself a good set a fans and a door anchor. Anchor those band flow to the door and hook your ankle strap onto the band. Then hook them onto your ankles lay down flat like you woodland that and press out just like I’m pressing out in this video. If you struggle to keep your legs symmetrical and together grab a ball or yoga block to help stabilize your knees and hips.

Leg Press Neutral Feet -CD

Here I am completing this leg on the machine at the gym. You can also complete this exercise with fans at home if you don’t have access to a leg press machine.

Here’s how you will grab a solid set of the bands with a door anchor you’re going to stay at your door anchor to the lowest part of your door close it makes sure you lock it. Then you’re going to get your ankle strap that came with your bands that hook them to your ankles and lay down flat just like you would be laying down in your bed. You’re going to press out with those heels together and toes apart. If you struggle to maintain stability for your hips and your knees grab your yoga block Or able to help stabilize.

Leg Press High and wide (Sumo Stance)

Week 7 Leg Day

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👏🏻

Week 7 Leg Day

Community

More workouts from CD Performance