Name: Playbook - Holly Fielding - DO IT TILL YA LEGS HURT
Uploaded: 2024-01-18T19:44:22.689Z
Duration: 60 min
Description: DO IT TILL YA LEGS HURT

⭐️ FORM:

▫️Bring Barbell below legs, reach down and grab with both hands, position body up right, keep Abs engaged, and check knees so they follow your toes

⭐️OPTION:

▫️Perform Lunges with Dumbbells at sides

10 REPS EACH SIDE = 20 REPS

Barbell under-leg lunge

⭐️ FORM:

▫️Place two plates to stabilize foot on, set up foot on handle, and press down isolating your Glutes

10 REPS EACH SIDE = 20 REPS

Elevated Cable leg pushup downs

⭐️ FORM:

▫️Start in Plank position with Feet up on bench, engage your Core, stack arms below Shoulders, and drive knee into chest into a straight Leg kickback

▫️Be cautious not to let your Lower Back have a bend in it, keep a strong flat back by keeping Abs tight 

▫️Rotate between legs until you finish all your reps

⭐️ OPTION:

▫️Take out the bench and perform the same movement on the ground

10 REPS EACH SIDE = 20 REPS

Bench mountain climber to kickback

SET #1:

⭐️ FORM:

▫️Perform a regular squat, sending hips back, weight in heals/Glutes, and power jump up being toes together then back to starting position

⭐️ OPTION:

▫️Take out the touch touch and performance regular squat jump OR jump perform a regular body weight squat without the squat

Squat jump toe touches

⭐️ FORM:

▫️Start with feet wide and toes pointed out, engage your core, pull the bar up keeping a neutral spine and upper body tight, each full extension with your legs, and keeping a flat back lower bar to ground

▫️Send weight through your Glutes and heals 

⭐️ OPTION:

▫️Can be performed with Dumbbells

Sumo deadlift

⭐️ FORM:

▫️Start in Plank position, jump both feet forward, pause in a low squat, and jump
back to starting position 

⭐️ OPTION:

▫️Take out the jump and walk feet forward and back

Sprawl

SET #2:

⭐️ FORM:

▫️Pull the dumbbell straight up leading with your elbow, extend your arm at the top, think of getting underneath the dumbbell as you pull

⭐️ OPTION:

▫️Get two Dumbbells and perform a squat with an overhead press

10 REPS EACH SIDE

Alternating dumbbell power snatch

⭐️ FORM:

▫️Begin with a dumbbell in one hand and feet hip width apart, lower dumbbell down to mid shin level while straightening your leg behind you, lift dumbbell back up while bringing your hips forward to starting position, and if you can try not to let foot going back touch the ground between reps

⭐️ OPTION:

▫️Take our Dumbbell perform same movement by reach down

10 REPS EACH SIDE

Single arm/leg DB RDL

SET #3

⭐️ FORM:

▫️Grab a plate and one Dumbbell, place heels on the plate, and hold Dumbbell with both hands

▫️Keep a slight bend in the knees, don’t let your shoulders roll forward when you are deadlifting down, and keep the movement slow and controlled

⭐️ OPTION: 

▫️Take out the plate for your heels and do the same movement with flat Feet

Weighted close stance Squats w/Deadlift & elevated Heels

⭐️ FORM:

▫️Bring the leg that’s on the Bosu ball to the side of the ball, jump over and switch legs, and focus on staring at spot on the wall in front of you to help with balance

⭐️ OPTION:

▫️Take out the Bosu Ball and perform regular inn & out jump squats

Alternating Bosu Ball jump Squats

⭐️ FORM:

▫️Place resistance band right below your Glutes, stack your arms below your shoulders on all fours

▫️Keep the foot that’s kicking back flexed, be sure not to arch your back keep a flat back, and Abs engaged/tight 

(Mind to Muscle: Squeeze at the top of the movement to activate Glutes)


⭐️ OPTION: 

▫️Take out the Resistance Band, keep the movement slow controlled and focus on squeezing at the top

10 EACH SIDE

Resistance band kickbacks

⭐️ FORM:

▫️Bring weights to your shins during deadlift, send hips back, head up, chest up, and drive weights up to shoulders to drop into low squat (Deadlift & Squat = 1 rep)

⭐️ OPTION:

▫️Perform movements separately 10
deadlifts and then when you finish those reps move onto 10 Dumbbell squats

Dumbbell squat to deadlift

BURN IT OUT

DO IT TILL YA LEGS HURT

MAD LEG PUMP

BOOTY WERK

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!

DO IT TILL YA LEGS HURT

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