Name: Playbook - Holly Barker - W3/D1 Legs
Uploaded: 2021-11-24T03:17:52.395Z
Duration: 45 min
Description: W3/D1 Legs

Day 1 – Legs for strength

- Leg Extension 3 x 15-20
- Walking lunge 3 x 15-20

- Pop squat 3 x 15-20
- Step ups 3 x 15-20

- Reverse lunge 3 x 15-20 (each side)
- Curtsy Squat 3 x 15-10 (each side)

- Plie squat 3 x 15-10
- Goblet squat 3 x 15-20

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Walk forward dropping down into a lunge each step

Walking lunge

Superset

- Start with hip width stance
- Push your hips back as you come down
- Keep your chest up
- Reach parallel and explode up
- Use your arms for momentum

Pop squat

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Bench step ups

- Start with the barbell on your upper back
- Step back and lower down until knees are 90 degrees
- Drive through your feet to stand up
- Complete desired reps then repeat on the opposite side

Smith reverse lunge

- Step one leg back behind the other 
- Hinge at the hip and bend a to your knees to lower down
- Try to reach parallel then stand back up
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Elevated onto your toes, heels together
- Sit your hips back and down as you lower into a squat
- Press up out of your toes to return to starting position

Plie 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

W3/D1 Legs

W1/D1 Legs

W1/D2 Back/Shoulders/Abs

W1/D3 Plyo

W1/D4 Arms/Shoulders

W1/D5 Legs/Abs

W3/D1 Legs

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