Name: Playbook - Eliza Katoa - 9/28 Lower Body - Gym
Uploaded: 2022-10-07T22:09:38.019Z
Duration: 45 min
Description: 9/28 Lower Body - Gym

It never gets easy! Thanks for always killing me.

Sandra

Had to skip the leg press because I don’t have one at home, but the rest was killer 🦵🏽🦵🏽🔥 loved it! ❤️‍🔥

Elaine

Summer Cook

Katie

Vanessa

Sylvia

Teresa Burns

Single-set: perform 15-10-5-5-5 reps of leg press. Start with light weight. Then increase each round. By the time you hit 5 reps, you should be leg pressing pretty heavy weight. Be smart though and lift heavy while being safe. Rest 60 seconds between sets.
- leg press

Superset: 3 rounds (60-90 sec of rest between) 
- barbell sumo deadlift 
- walking lunges with dumbbells 

Superset: 3 rounds (60-90 sec of rest between) 
- front squats
- b-stance Romanian deadlifts (10 per leg)

Superset: 
- single-leg DB hip thrusts 
- explosive lateral step-ups

OPTIONAL FINISHER: 45 sec of work immediately followed by 15 seconds of rest. Repeat 2x per move.
- doubtless kettlebell swing 
- alternating curtsy lunge 
- bear plank hold adductor squeeze (you’ll need a block, mini ball, or pillow to squeeze between your knees)

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

Superset

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Keep a slight bend at both knees and a neutral spine
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and use your glutes and hamstrings to power back to standing
*reps are per leg

B-stance dumbbell RDL (10 each leg)

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top
- perform 10 reps on each leg

Weighted single leg hip thrusts (10 each)

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Explosive Lateral Step-up to Knee Drive (10 each)

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- then drop to a low squat hold and perform a swing 
- then stand up and repeat

Double Kettlebell swing

- Holding the dumbbells on top of your shoulders, keep your chest up and core engaged 
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Keep alternating legs
- Complete desired reps then repeat on the opposite side

Dumbbell alternating curtsy lunge

Engage your core (think belly button to spine) to keep the back flat, push the palms into the floor, and lift your knees three to six inches off the floor. Your hips will be level with the shoulders. Place that ball or pad between your knees and squeeze as you hold the plank

9/28 Lower Body - Gym

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