Name: Playbook - Don Saladino - It's Leg Day!
Uploaded: 2022-11-08T12:06:25.967Z
Duration: 60 min
Description: It's Leg Day!

Workout:
- Warm Up
- RDL
- Goblet Squat
- Single Leg Glute Bridge
- Walking Lunges
- Steady State Cardio

- Start with a wide squat stance 
- Drive your elbow into your knee
- Reach your opposite arm up, repeat on the opposite side
- Reach both hands over head and stand up

Squat to Reach

- Lay on your side
- Stacking both knees
- Take your arm like you are opening a book
- Focus on upper-lower separation 
- Both Sides

Open Books

- Start flat on a back
- Elevate on leg with a bend in the knee
- Arms overhead 
- Extend left leg while dropping right arm
- Feel the stretch, breathe into it
- Both sides

Dead Bugs

SHRED Warm Up II

4 Rounds. 2 Exercises. 1 Minute Rest Between Rounds.

- Slight bend in the knees
- Push hips back (hip dominant movement)
- Stand back up while squeezing glutes

DB RDL

- Wider than shoulder width stance
- Toes slightly point out
- Hold weight in front of body and off chest
- Hinge at the hips 
- Driving back up

Goblet Squats

Leg Superset I

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

Single Leg Weighted Glute Bridge

- Hold DBs in each hand
- Walking Lunge
- Keep knee in line with toes

DB Walking Lunges

Leg Superset II

Hike, Run, Bike, Rower, Swim. 

Any activity that keeps your heart rate between 120-150 bpm for the desired time!! If you do not have access to a heart rate monitor, a good rule of thumb is 120-150 bpm means you should be winded but able to carry on a conversation.