Name: Playbook - Dr. Robin B - 30-Min Legs & Abs Day Blast
Uploaded: 2023-01-23T05:39:14.855Z
Duration: 30 min
Description: 30-Min Legs & Abs Day Blast

Rachel

30-Min Legs & Abs Blast!

3 Rounds 
Rest: 30 secs

Legs & Abs

Circuit 1:
- Leg Extensions
- Seated Calf Raises
- Landmine RDL into Squat
- Good Mornings 
- Glute Bridges with Med Ball 

Circuit 2:
- Barbell Hip Thrusts with Pulse
- Explosive Weighted Jumps Back Shuffle
- Feet Clap V-Sit Ups
- In & Outs with Med Ball

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Seated  Calf Raises

- Begin with the end of the landmine bar in your hand and feet hip width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees - Stand straight back up pressing your hips forward
- Push your hips back and down as you lower into a squat
- Reach parallel and push through your heels to stand up

Landmine RDL to Landmine Squat

- Start with bar resting behind you on top on of your shoulders
- Slowly lower with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Good Mornings

- Lay down with your back flat on the ground and the Med ball across your hips
- With both knees bent to 90 degrees 
- Press you hips upwards off of the floor.  - Squeeze your glutes at the top 
- Lower your glutes back down to the floor 
- Repeat movement

Glute Bridge with Med Ball

Circuit 1

- 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
- Slightly lower and launch hip back up before lowering your glutes back down to the floor

Barbell Hip Thrusts with Pulse

- Place the barbell plate on the back of your shoulders, hold with both hands
- Jump forward and Land softly into a half squat position with your thighs parallel to the floor
- Take a step backwards with the left leg, trying to lift your hips and body as little as possible. 
- Take a step backwards with the right leg
- Return to the starting position
- Repeat the exercise

Explosive jump into Squat walk

- Sit on the ground and place your hands on the ground for support 
- Place the Med ball between your legs on the floor
- Lift your legs up at 45 degrees over the Med ball
- At the top, tap tour feet together
- As you bring your legs back down, push them out at 45 degree angle 
- Keep your abs engaged 
- Repeat movements

Feet Clap V-Sit Ups

- Sit on the ground and place your hands on the ground for support 
- Place the Med ball in between your legs on the floor
- Start with both feet together on the right side of the Med ball. 
- Lift your legs up off of the ground
- Tuck your knees up to one side in a controlled manner
- Before extending your legs, position your body to the left side. 
- Extend your legs out 
- Tuck your knees up to one side in a controlled manner
- Repeat on the opposite side

In & Outs with Med Ball

Circuit 2

30-Min Legs & Abs Day Blast

Shauna

Great! I’m definitely going to feel this in the morning !!! I feel sooo good though!

30-Min Legs & Abs Day Blast

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