Name: Playbook - Grace Noel - FIREY Legs! Shredded and lean!
Uploaded: 2023-09-18T14:13:36.697Z
Duration: 50 min
Description: FIREY Legs! Shredded and lean!

A sweaty fat burning leg day! All you need is two dumbbells

In a low squat, alternating taping your foot inside the other as you squat

Squat taps

Jumping from lunge up into the opposing leg. Make sure you are keeping your abs tight and exhaling which each lunge

Lunge jumps

Lunge back and pull knee up to chest. Keep abs TIGHT
10 on each side x 3

Lunge pull through

Jump as far as you can in front, then squat run back staying low

Squat jump to reverse run

Holding two dumbbells at your shoulders, squat down then press up through toes engaging your calves. Press the dumbbells over head as you come up into your toes

Squat to calf raise

Feet are a bit wider than shoulder width. Dead lift down then bring the dumbbells up to your chest into a squat.
When going down into the deadlift, make sure knees are slightly bent and you are pressing through your heels to activate your hamstrings

Deadlift to squat

I’m a lunge, cross your leg behind into a curtsy lunge, then immediately into a lunge! 
Curtsy to lunge = 1 rep 
6 each side x3

Curtsy to lunge

1. Pulse down in a squat for 2, 
2. Then staying low step out to one side and pulse for 2
3. Come back to center: pulse 2
4. Step out to the other side and pulse for 2

Alternating pulse squat

With one dumbbell, stand with feet wide and toes pointed out.

Bring dumbbell down through center then above your head going down into a squat 

Make sure abs are tight as you squat down! 

8 on each side, then repeat x 3

Clean to squat

Staying low, bring one foot diagonally in front of the other. Squat down and pulse for 10 seconds 

10 seconds each side x 3

Side glute squat

With one dumbbell, in a wide squat

Bring dumbbell down through center, then up through the center of your body all the way above your head

8 each side x 3

Squat clean

Holding one lightweight dumbbell, squat down then press overhead 

8-10 each side x 3

Squat press

Holding a dumbbell at chest

Squat down and pulse for 3. DO NOT come all the way up, stay low to get that burn! 

8 reps (pulsing down for 3 counts as one rep)

Front pulse squat

Holding two dumbbells, jump back in a plank position
Then up to a squat a d bicep curl up

ADVANCED: burpee squat

Holding two dumbbells at chest 

Stay low in squat, squat then step out to one side, back to center, then other side

In out squats

In a glute bridge: hold a weight on hips or just perform as body weight
Squeeze glute and swing leg up and down
Abs and glutes are TIGHT
10 swings each side x 2

FIREY Legs! Shredded and lean!

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