Name: Playbook - Christopher Morton - Leg Workouts
Uploaded: 2023-03-05T02:04:37.752Z
Duration: 45 min
Description: Leg Workouts

The legs are the foundation of the body. Everything is possible through having strong functional lower body. It helps with athletics as well as helps with chronic conditions such as arthritis. I personally hate doing legs haha but i have a bunch of great leg workouts you can incorporate on your everyday training

Now depending on what your fitness goals are there are many ways to do dumbbell squats. I personally use lighter weights because I’m going for a lot of reps to make it a cardio based workout. Now if your going for strength and bulk raise the weight and drop the amount of reps

Dumbbell Squats

Roll your shoulder back and keep your chest up high
Step forward bringing your back knee down until both legs reach 90 degrees Step back to the initial position

Standing lunges

This exercise is great to get a nice deep stretch in your groin muscles. When doing this workout make sure to keep your lead legs foot pointed out and your back leg
Pointed straight

Standing side lunge

Sumos squats are great exercises to get a deep stretch to your inner thighs will build your glutes as well as workout your lower back

Dumbbell Sumo Squat

Doing straight leg dead lifts are great, not only for stretching your hamstrings and working out your glutes, but also your lower back!

Dumbbell Straight leg Deadlift

Burpee dead lifts will ruin your life! After something like this you gonna feel like god personally came down here and touched your heart! But on a serious note this is amazing cardio workout out if you want to shred some fat this will definitely do it. As well as cardio you’ll find this works out your lower back and and Ofcourse your legs

Dumbbell burpee deadlifts

Jump squats are great! This will help build your legs, strengthen your core and Of course work on your cardiovascular endurance.

Jump Squats

This exercise is an explosive squat that’s meant to target your quads, glutes , inner thighs back and core. While doing this workout make sure to keep your stomach sucked in and tight. Doing this you’ll notice it will activate your core muscles as you go into your overhead press.

Pulley Squat To overhead press

Everyone does kick backs the problem is most people don’t isolate their glutes while doing it. When you do this exercise make sure your bent over with your ams pressed parallel apart your a bench machine ect. Your body needs to be so tight that when u kick back you feel the muscles in your inner pelvis and stomach pulling. With this form and tension the work out will be ten times more affective and you’ll notice some serious booty gains after a few months.. all because of the form forcing you to Isolate your glutes.

Standing Kickbacks

Hip thrusts are the hamstring killers. Have your lowing body looking like you walked through the 7 continents with two duffel bags! True story! But when doing hip thrust if your not using any weight you have to do atleast 50-100 reps.

Hip Thrusts

Standing lateral kicks, similar to standing kickbacks. You want to keep your body STRAIGHT NO LEANING! If you lean it defeats the purpose. Keep younstomach sucked in and body tight arms locked into what every you use to stabilize your self … if your form is like this and your body is tight you should not be able to lift your leg more then 12 inches

Standing Lateral Kicks

I love compound workouts like this sumo squat to shoulder press. Not only are you getting a great leg and shoulder workout out. It also is good for cardio. You’ll notice as you transition from a squat to the shoulder press your lower back, your core, abs obliques and Ofcourse your shoulders will be activated. My biggest recommendation when it comes to this exercise is keep your body tight! (Suck in your stomach and tighten up through the whole rep)

Dumbbell sumo Squat / shoulder press

Skier squats will get the heart rate pumping crazy, combine that with jump squats your definitely taking some inches off that waistline.

Skier squats and jump squat

Make sure while doing this exercise your form is perfect. 
Make sure your feet are shoulder width apart.. while coming down make sure the weight is between your legs as you come up your going to pull the dumbbell up palms facing back, once it gets up towards your chest your going to flip your wrist under the weight and go into your single arm press. If you do it right this exercise will workout your legs core back and shoulders.

Dumbbell cleans /press

This workout is great for cardio as well as legs … because your starting parallel to the bench/ box / stairs ect it allows you to loosen up your hip flexors. With the side stepping motion. Depending how tall you are this can really work your quads or your glutes … shorter = glutes dominant … taller = quad dominant

Lateral step ups

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up.

I like to do this time based so keep it at a weight that’s comfortable might be light but you definitely gonna hit a good 20-30 reps.. keeping the workout cardio based. Now if you wanna do it to get stronger 10 8 6 reps go up in weight each time

Hack squat

The good thing about doing dead lifts with the hex bar is that it forces you to have perfect form! So if your just starting to work on dead lifts i highly recommend starting using a hex bar!

Hex bar dead lift

Start on your knees and come to your feet! I call these don’t get comfortable! Cause for 1 i don’t know what they’re called and 2 your ass definitely won’t be getting to comfortable doing these. This workout is really good for your quads and hip flexors

Don’t get comfortable

Deadlifts you need perfect form or else your going to hurt your self!

Legs shoulder width apart. 
Back arched and shoulders back 
When you come up during your rep make sure you head is up! This way you don’t roll your back! Also if your just starting out do light weights until your form is perfect

Barbell deadlift

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press (quad focused)

- legs fairly waist in stance 
- Point your toes out
- on contraction, come back as far as possible getting a nice deep stretch in your inner thighs then press forward through your heels

Leg press (inner thigh focused)

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the bench and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

I like to hit some dead lifts with it make it exciting

Dumbbell step ups/ RDL

This is just another angle for deadlifts using the barbell … as u can see i literally slide my hands down my legs to get perfect form shins should be touching the bar when u start to ensure perfect form

Barbell deadlifts 2

This is a 3 part leg workout. Start with a deadlift into a clean then into a press. I personally don’t use this exercise as a muscle gaining routine. I use it more for crazy cardio. Your literally using every muscle group in these reps keep the weight low unless you want to go heavy , but to prevent injuries i rather stay lower weight on these movements!

Deadlift Clean Press

Slam ball squats are just another weapon for your arsenal. Pretty self explanatory… biggest thing as always when doing your reps keep your core tight from preventing  lower back injuries..