Name: Playbook - E Taylor - Leg Day 🦵🏽 at the gym
Uploaded: 2023-05-02T10:17:08.764Z
Duration: 40 min
Description: Leg Day 🦵🏽 at the gym

That was good. I think super sets make me feel the greatest focus and discipline.

AriAunA Janis

Cardio warmup with a heavy weightlifting day this is another 🔥🔥🔥 legs day. Kills

Start this warm up at a level 
4-6 or medium speed. 

In increase the speed for the second round with each move on the stair master. As high as you can consistently manage.

Step up with one foot at a time; as you step up take the transitioning leg and kick back then place it on the stepper. Repeat on the other side till you reach the requested goal.

Stairmaster step up kick back

Start with one foot over the other while holding the top handle of your stairmaster. Repeat till you’ve reached the requested amount.

Right side - Stairmaster Lateral Step Up

Left side - Stairmaster Lateral Step Up

Set 1 - Warm up

For the  Sumo Deadlifts go as high as you can manage in weight for 3 sets

-begin in a squat position with your feet wider than hip width apart.
-exhale, in a slow and controlled manner, hop up into standing bringing both feet together and back out, to come back into the squat.

Squat Hop In Tap

- Stand in a wide toed out stance with a
dumbbell in each hand in front of you
- Lower the front half of your body/dumbbell forward while keeping your knees soft and hips in the air.
- Stand up to a full extension and active the
glutes at the top.

Dumbbell Sumo deadlift

Super Set 2

For each movement bring the weight to as high as you can manage for 3 rounds.

- Adjust and place the requested weight
as needed.
- Be sure to use the Rope for this exercises.
- Bring the cable between both legs holding
the rope by the middle.
- Walk away from the machine to create the
1st point of resistance.
- Soften your knees, back straight exhale and pull the rope by press through the heels and activating the glute.
- Come back in a slow controlled manner
then repeat.

Cable Hip Thrust

- Start with your back foot on a bench
- Bring your back knee down
- Lower down until both legs are at
90 degrees
- Push through your front leg engaging your
quads and glutes to come up

Dumbbell Rear foot elevated split lunge

Super Set 3

- Place the proper weight and start with your feet hip width apart.
-exhale, brace your core, take a step diagonally towards the opposite hip.
-Once in position, come down into the curtsy. Press up through the hell to come back into the starting point.

Smith Machine Curtsy

- Push through the balls of your feet
- Engage your calves till you've reached the
top of this movement.
-return in a slow and controlled manner.

Leg Day 🦵🏽 at the gym

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