Name: Playbook - Holly Barker - W2/D1 Legs
Uploaded: 2021-11-24T03:07:17.534Z
Duration: 45 min
Description: W2/D1 Legs

Day 1 – Legs for strength

- Glute Cable Kickbacks 3 x 15 (each side)
- Hip Abduction 3 x 15 (each side)

- Ski Squat 3 x 15
- DB Elevated Deadlift 3 x 15

- Front Squat 3 x 15
- Hack Squat 3 x 15

- Goblet Squat 3 x 15
- Glute Bridge 3 x 15

- Attached to the cable machine at the foot or ankle 
- Hinge forward until your torso is parallel to the floor
- Kick your leg back and up engaging your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Glute cable kickback

- Place band just above your knees
 - Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Hip abduction

Superset

- Place the bar across your upper back
- Sit your hips back and down into a squat
- Pulse up and down moving slightly side to side

Ski squat

- Standing on two benches holding a dumbbell forward of the body
- Hinge forward with a slight bend in the knees
- Lower the dumbbell toward the ground
- Stand back up driving the hips forward to starting position

Elevated DB deadlift

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front squat

- Start with a shoulder width stance 
- Push your hips back and down 
- Keep your knees in line with your toes
- Reach parallel 
- Extend your legs to come up

Hack squat

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

W2/D1 Legs

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