Name: Playbook - Elisabeth Vang - W2/D1 Leg Day
Uploaded: 2022-11-07T07:57:43.462Z
Duration: 55 min
Description: W2/D1 Leg Day

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down

Lateral band walk (knees)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start sitting up on knees
- Tuck chin to chest, keep core tight and lean back as far as you can 
- Using your quads, pull yourself back up to the starting position

Quad Leanbacks

- Push through the balls of your feet
- Engage your calves as you go up

W2/D1 Leg Day

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