Name: Playbook - Erica Nicole - Leg x Back Burn
Uploaded: 2021-11-04T01:11:52.414Z
Duration: 45 min
Description: Leg x Back Burn

This is a simple, easy to do workout that targets:
-Glutes
-Quads
-Lats (back muscle)

This workout does require gym equipment so head over to your nearest gym and let's get busy

Here's a quick Legs + Back workout that you sure to love. Working in all planes of motion this workout will assist with toning goals while strengthening some important muscles such as the gluteus muscles and lat (back) muscles. 

In this workout you will completing each exercise 3x10 moving on to the next. 
Gym Required

Your choice on standard or weighted. If you don't have a rope, simulate the motions w/ hands and feet

Jump Rope

- 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

DB Goblet Squat

- Pull to your midline
- Wide grip on the bar pulling shoulder blades together for squeeze.

Seated row with rope attachment

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- 1,2,3 tempo going down so try to control deceleration 
- Lower to ground and repeat x10 One leg then switch to other leg and REPEAT

Box Step Downs

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes
-Hold for 1s at the top of squeeze.

Leg x Back Burn

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