Name: Playbook - Gianna Cestone - Legs (Kettlebell-Only)
Uploaded: 2024-03-23T16:19:13.427Z
Duration: 50 min
Description: Legs (Kettlebell-Only)

This is a leg day that requires only a kettlebell! You can do this workout from anywhere, as long as you have one kettlebell. At home? Yes! At the gym? Even better! At the beach? Absolutely!!

- Stand in a wide toed-out stance 
- Hold a heavy kettlebell between your legs in front of you
- Lower into a squat, touch kettlebell to the ground
- Stand up to full extension

Kettlebbell Sumo Squat

- Start with kettlebell in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Kettlebell Romanian Deadlifts

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squat

- Keep your chest up and hold kettlebell by your side
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side
- 10 repetitions per leg

Kettlebell Reverse Lunge

- Place your feet hip-width apart, and kettlebell at your chest in the center
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- 5 repetitions per side

Legs (Kettlebell-Only)

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