Name: Playbook - Erica Nicole - Heavy Leg Day-Gym
Uploaded: 2021-11-12T22:27:49.497Z
Duration: 60 min
Description: Heavy Leg Day-Gym

Complete EA exercise before moving on to the next
Back Squats
4x8
-Zercher Good Morning
4x10
-Box Jumps
4x8
-Kettlebell Swings
4x12
-Bench Adductions
4x8 EA Side
-Walking Lunges
12 EA direction x2
-Wall Ball Toss
2x20

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Start with the barbell in the crease of your forearm 
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell Good Morning

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- 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
- Moving immediately into the next rep

Kettlebell Swing

-Laying on your side
-Knees bent place one leg one the box the other on the ground
-With the leg on the box lift your body to a straight line and return to start position

Bench Adduction

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB Double Walking Lunges

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Heavy Leg Day-Gym

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