Name: Playbook - Holly Fielding - LEGS & GLUTES W1D5
Uploaded: 2024-01-18T19:44:22.942Z
Duration: 45 min
Description: LEGS & GLUTES W1D5

⭐️ BURNOUT your Glutes & Legs! 

▫️Three sets & burnout 

▫️Max out on all lifts & movements to feel the burn 🔥

Walking on Treadmill

⭐️ 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

90 Degree cable kickbacks

⭐️ FORM:

▫️Use a small bar for cable, hinge at hips, send hips back with slight bend in knee for deadlift, then perform squat once upright, and be sure to keep head up and chest up for both of these movements to avoid a bend on your lower back, KEEP ABS ENGAGED throughout the whole movement

⭐️ OPTION:

▫️Perform a deadlift with dumbbells and then squat with dumbbells by your sides

Cable deadlift to squat

SET #1

⭐️ 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

⭐️ FORM:

▫️Hold rope with two hands, keep arms isolated near chest, keep head and chest up, Abs engaged, and perform a reverse lunge

⭐️ OPTION:

▫️Perform regular reverse lunges

Rope Cable Reverse Lunge

⭐️ FORM:

▫️Keep a straight back and engaged Abs during power jump between Lunges

⭐️ OPTION:

▫️Take out the jump and perform in place Lunges or step back Lunges

Jump Lunges

SET #2

⭐️ FORM:

▫️Keeping your feet aligned with your knees, push out your legs against the pads, and ensure your movement against the resistance is smooth and controlled

Abductor machine

⭐️ FORM:

▫️Sitting in an upright position with your back against the pad, pull your legs together as you squeeze the pads inward, and once the pads touch, slowly return to starting position

Adductor machine

⭐️ FORM:

▫️Push your hips/Heals back as you come down, and explode up

⭐️ OPTION: 

▫️Take out the jump and perform regular wide Sumo Squats

Jump squats

SET #3

⭐️ FORM:

▫️Find your balance, hold dumbbell with both hands, send weight through Hips and Heals, and hold contraction at midpoint then return to starting position 

⭐️ OPTION:

▫️Perform same movement on the floor

Bosu ball dumbbell squat

⭐️ FORM:

▫️Find balance before adding the dumbbell, begin with dumbbell in hand, reach down until mid shins, and lift back up to standing

⭐️ OPTION:

▫️Perform the same movement without the dumbbell OR take up the bosu ball and perform on the ground

10 REPS PER SIDE

Dumbbell RDL on Bosu Ball

⭐️ FORM:

▫️Stand behind the sled and grab the poles with a high-grip hand position, engage your core muscles and push the sled forward, powering through your entire leg, extend your hips and knees as you thrust the sled forward, and then perform burpee in between pushes

⭐️ OPTION:

▫️Perform inchworms into Burpee if you don’t have a sled

Sled push & Burpee

⭐️ 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

LEGS & GLUTES W1D5

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