Name: Playbook - Holly Barker - W6/D5 Legs/Abs
Uploaded: 2021-11-24T03:26:49.606Z
Duration: 45 min
Description: W6/D5 Legs/Abs

Day 5 – Legs/Abs for strength

- Over head hold lunge walks 3 x 15-20
- Jump lunge 3 x 15-20

- RDL 3 x 15-20
- Smith squat 3 x 15-20

- Pop squat 3 x 15-20
- Leg extension 3 x 15-20

- Ball exchanges 3 x 15-20
- Ball crunch 3 x 15-20

- Holding a weight overhead complete walking lunges forward

Overhead hold walking lunge

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jump lunge wide

Superset

- Start with bar 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith squat

- 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

- 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

- Crunch up and pass the ball form Row hands to your feet
- Extend out then repeat back and forth

Swiss ball exchanges

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

W6/D5 Legs/Abs

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