Name: Playbook - Holly Fielding - ADVANCED LEGS
Uploaded: 2024-01-18T19:44:22.919Z
Duration: 45 min
Description: ADVANCED LEGS

Amazing. My legs really feel the burn. All of the videos and instruction really helped to ensure I did all the exercises properly. Hope to look like Holly someday 😫🤩 thanks Holly!

Shannon

⭐️ FORM:

▫️Stand with feet shoulder width apart, lower into bottom of squat and jump out of the squat turning your body 180 degrees, and and softly and repeat

⭐️ OPTION:

▫️Perform regular body weight squats

180 jump squats

⭐️ FORM:

▫️Deadlift sending Hip back, drive through your heels, push hips back, keeping shoulder rolled back, explode weights to shoulder, and drop into squat 

⭐️ OPTION:

▫️Perform Deadlift and squat in different movement, 5 deadlifts and then 5 Dumbbell squats

Snatch grip deadlift

⭐️ FORM:

▫️Place a Dumbbell under each Heal, make sure they are stable so they don’t roll, grab a Dumbbell with two hands, and send weight back into Glutes then return to starting position

⭐️ OPTION:

▫️Take out the Dumbbells, hold Dumbbell on the side parallel to chest, and perform the same movement with feet flat on floor

Heal Dumbbell elevated Squat

SQUAT SET

⭐️ FORM:

▫️Place cable behind Knee, hinge at your hips, hold onto the bar in front of your to stabilize yourself keep Abs tight, and kick
back with mind focused on Glute activation

8 PER SIDE

Cable Kickbacks

⭐️ FORM:

▫️Start on all fours, make sure you have a strap or handle that won’t fall off during lift, engage abs, keep back flat, and swing leg to side to engage Glutes 

⭐️ OPTION:

▫️Perform without the cable machine OR use a resistance band

8 PER SIDE

Cable kneeling leg swings

⭐️ FORM:

▫️Hold ropes in an isolated position near chest, send weight through hips and Glutes, and perform squat then return to standing position and squeeze at the top

⭐️ OPTION:

▫️Perform with dumbbells on shoulders or a body weight squat

Rope cable isolated squat

CABLE SET

⭐️ FORM:

▫️Grab a step, hang heals over edge, push through the balls of your feet, and engage your calves as you go up

⭐️OPTION:

▫️Perform the same movement on the ground without the step

Step calf raise

⭐️ FORM:

▫️Jump wide into sumo squat and into close stance Squat on step

⭐️ OPTION:

▫️You can take out the step if needed, or you can take out the jump and still perform a wide squat then step onto the step into a close stance squat

In & out = 1 REP

Inn & outs on step

⭐️ FORM:

▫️Bring opposite arm to opposite leg & keep your hips forward

⭐️ OPTION:

▫️Take out the jump and perform Curtsey Lunges

Over step ice skaters

⭐️ FORM:

▫️Quick fit on and off the step alternating sides

⭐️ OPTION:

▫️Take the step out if needed and just do on the floor!

Step shuffles

⭐️ FORM:

▫️Step off the step and step diagonal behind your opposite foot, keep your chest high, and keep Hips forward throughout movement 

⭐️ OPTION:

▫️Remove step and perform same movement on the ground

8 PER SIDE

Step curtsy lunges

STEP SET

Walking on Treadmill

Left Side shuffles on treadmill

⭐️ FORM:

▫️Set at 1-2 mph, grab the handles, send weight up and down with weight in heals/gluten 

⭐️ OPTION:

▫️Walking backwards on the treadmill normally

ADVANCED LEGS

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