Name: Playbook - Derick Ansah - Legs Builder 📍
Uploaded: 2022-11-27T22:11:32.399Z
Duration: 45 min
Description: Legs Builder 📍

Great workout, earned my dinner for sure.

Shawn Porter

You are about to go through a great leg day session that will help those chickens legs grow thicker. Using a just a pair of dumbbells we can make this happen

Please leave your thoughts/rating after you completed all workouts.

Good luck 🍀

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

Weighted calf raises/ curtsy lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension and perform a calf raise (hold)

2way legs

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

2way combo

- Start with feet together
- place one foot back and the other foot forward lowering until knees are 90 degrees
- Then place your back foot forward and front foot back

Switch lunges

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Like nike, just do it!! Work is solid gold!!

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Pretty good ! That pump feels nice 💪🏾🔥

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