Name: Playbook - Coach Rox - LEGS
Uploaded: 2022-04-20T05:47:31.923Z
Duration: 45 min
Description: LEGS

Wow, these legs about to be wobbly tomorrow!

Jonni Hill

LEG DAYYYYY!

1A Lateral Walks - Knees 3x30s
1B Pulsing Band Squats - Knees 3x30s
NOTE: Back to back. This should be a glute burner. Use a challenging band.

2. BB Squats 12-10-8-6 (drop Failure)
NOTE: This should be heavy. Last set do 6 reps and drop 50% of weight and do as many reps as you can.

3A BB Hip Thrusts 3x10 - Go heavy!
3B Heels Elevated Pulsing DB Goblet Squats 3x30s - This is for time. Get as many reps as you can and try to beat it each set.
NOTE: Perform these back to back. 

4A DB RDL 3x12
4B Bulgarian Split Squats 3x10/side
NOTE: Perform back to back. Take your time on these with a 2-2-2 tempo. Time under tension is the key!

5A Forward to Backward DB Lunges 4x10 (1 rep = forward and back)
5B Loaded Wall-sit 4x30s - Your legs should be on fire!
NOTE: This is your finisher. Use everything that is left in the tank!

- Position a band around your legs just above your knees
- With your knees bent and hips back, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

- Place the band just above the knees
- Push the knees out and squat to just above 90 degrees 
- Pulse up and down about 6” keeping constant tension in the band

Pulsing Band Squats

Superset

- 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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Standing with your feet close, heels on a yoga block, slant board or 45lb bumper plate 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to half way and return to bottom position

Heels elevated dumbbell goblet squat (pulsing)

- Start with dumbells at your sides 
- Slowly lower the weight bringing the dumbbells in front with palms facing toward you 
- slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian deadlifts

- Put your back foot on a bench or box
- Keep a slight bend at the front knee
- Come straight down until your dumbbells reach shin height with 80% of the weight in your front leg
- Squeeze your glute and push back up

Dumbbell bulgarian split squat

- Begin with feet together and dumbbells in both hands
- Step forward with one leg lower down until 90 degrees
- Step backward with the same leg and lower down until 90 degrees
- keep most your weight in stationary leg 
- one forward and backward = 1 rep

Dumbbell forward to backward lunge

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

LEGS

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