Name: Playbook - E Taylor - Leg day at the gym
Uploaded: 2022-10-21T23:08:15.973Z
Duration: 45 min
Description: Leg day at the gym

For this workout what will be required is a step/bench, dumbbell and cable machine. Focus on keeping your knee in line with your ankles and always confirm that your knees are falling behind your toes.

1 Med Dumbbell set 
1 Single Heavy Dumbbell

BG | 15lbs +
IN | 15-25lbs + 
VET | 35lbs + 

- Holding dumbbells at your sides, chest lifted and shoulders back- Place one foot up onto the box/bench and push through your heel to come up - Bring the other leg up - Step down and repeat - be sure to do both sides

Dumbbell Step Ups

BG | 30lbs +
IN | 50lbs + 
VET | 60lbs + 

- 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
- Active your glutes ( without thrusting your hips forward)

Dumbbell Sumo Squat

Superset 1

- Med-Heavy weight for the dumbbells 
- Heavy plate on the cable machine

- 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

-come into the lunge position with both dumbbells in hands and knees at 90°. 
-be sure to keep the weight focused on the anterior hamstring.
-Press through your hamstrings to come in and out of the lunge.
-repeat on both sides.

Stagnant Dumbbell Lunge (single side)

Superset 2

- Come into table top with your ankle
strapped in.
- Exhale and Brace your core.
-Bend the knee of the leg that's strapped in
and kick out then up towards the ceiling.
-in a slow and controlled manner bring the
knee back into that bent starting position.

Cable Donkey kick

- Strap your ankle in and step away from the
cable machine(staying in line) holding with
the opposite hand for support.
- Exhale and lift the leg out to your side, as
high as you can till the glute fully activates.
- once at the top, come back in a slow and
controlled manner then repeat.

Cable Lateral Leg Lift

Superset 3

Leg day at the gym

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

Leg day at the gym

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