Name: Playbook - Dr. Robin B - Killer Legs
Uploaded: 2023-01-23T05:39:14.823Z
Duration: 45 min
Description: Killer Legs

Shauna

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

Kyra

Smith machine focused workout
Beginners: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Circuit: 
- 10 Sumo squats
- 10 Bulgarian split squats (each side)
- 10 Single leg RDL (each side)
- 10 split squats (each side)
- 10 Hip thrusts
- 10 Pulsing hip thrusts
- 10 Deadlifts
- 10 Kneeling hip thrusts

- Stand in a wide toed out stance 
- Rest barbell on shoulders (10-25lb plates)
- Lower into a squat
- Stand up to full extension

Barbell sumo squats

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats

- Start with a staggered stance 
- Hinge at the hips and lower down
- Stop dumbbells at shin height 
- As you pull up engage your hamstrings
- Switch legs and repeat same # of reps

Barbell Single Leg RDL

- Start with the barbell on your upper back
- Standing in a split stance lower down until knees are at 90 degrees 
- Extend your legs to stand up
- Complete desired reps on each side

Barbell Split Squats

- 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

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
- Go only half way down before you pulse back up

Barbell hip thrust pulses

- Begin with barbell in low position and feet hip width
- Lift up barbell, press hips back while keeping a slightly bent knee
- Lower to ground slowly, then straight back up pressing hips forward

Barbell deadlifts

- With knees bent and butt on your heels, contract your glutes and extend your hips until your torso and thighs form a straight line
- Squeeze hard
- Slowly return to the start

Killer Legs

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