Name: Playbook - Clara Lai - Week 3 Day 1: Legs
Uploaded: 2022-05-23T17:42:18.574Z
Duration: 60 min
Description: Week 3 Day 1: Legs

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start a few inches away from the box/ bench with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
*reps for each side

Dumbbell box step ups

- Start with an EZ bar on your upper back
- Press hips back and lower down until your glutes touch the bench
- Press through heels and stand back up

Box squats (EZ bar)

Superset 1

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
*reps in total

Walking lunges with dumbbells

- Place feet higher on the platform
- 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 (glute focused)

- Start with kettlebell (or DB) on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset 2

- Keep your chin tucked to maintain a neutral spine

Back extension (Glute focused)

- Place your upper back on the ground
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides
*reps for each side

Single leg elevated glute bridge

Week 3 Day 1: Legs

i loved the mind-muscle connection i got out of these exercises!!

emma

My legs hurt already but it was so great!

Camryn

Week 1 Day 1: Legs

Week 1 Day 2: Push

Loved today’s workout!! Definitely was a good challenge and got me sweating

Leena

Week 1 Day 3: Legs

Week 1 Day 4: Pull

Week 1 Day 5: Cardio and abs

Week 2 Day 1: Leg

Week 2 Day 2: Push

loved the challenge with this ones, def felt it in my glutes 👌🏼

Week 3 Day 1: Legs

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