Name: Playbook - Holly Fielding - LEGS GO
Uploaded: 2024-01-18T19:44:22.775Z
Duration: 60 min
Description: LEGS GO

⭐️ Set at 2-3 mph and run backwards, walk if needed, and hold handles

Backwards running treadmill

WARM UP

⭐️ 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:

▫️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

Reps total on EACH SIDE aka 12, 10, 8 on Botha sides

Single arm/leg DB RDL

SUPERSET A

⭐️ FORM:

▫️Extend arms and hold onto cable and one leg out in front of you, bend one knee, keeping chest high and eyes forward, Hinge at the hips and lower your butt as close to your heel as possible, and Squeeze your glutes and drive through your heel to stand back up

⭐️ OPTION:

▫️Perform lunges as an alternative 

Reps total on each side

Cable Pistol squat

⭐️ FORM:

▫️Hold bar 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

Isolated cable squat

SUPERSET B

⭐️ 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

Cable kneeling leg swings

⭐️ 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

SUPERSET C

⭐️ FORM:

▫️Hold handles in middle grip, chin and chest up, focus on pulling through your elbows and keep abs engaged

Middle grip Assisted Pull up

⭐️ FORM:

▫️Keep head and chest up, hinge at hips, send weight through hips and heals, keep abs engaged, and squeeze at the top w/o letting lower back become unstable 

⭐️ OPTION:

▫️Perform with Dumbbells instead

Deadlift on Platform

⭐️ FORM:

▫️Place Bar on the fatty part of your hips (if you need more cushion place a rag or article of clothing around middle of bar, I use a foam attachment when I lift) 

▫️Line shoulders up on the bench, legs hip width apart, drive weight up with a 90 angle in your knees, and squeeze Glutes at the top

⭐️ OPTION: 

▫️You can use one Dumbbell instead of the Barbell or you can even place a Resistance Band right above your knees

Bar Hip Thrust

⭐️ FORM:

▫️Hold the bar with your palms facing away from you in a close grip, pull yourself up bringing your elbows to your ribs, and pause at the top engaging your back, lower slowly until you arms are fully extended

⭐️ OPTION:

▫️Use an assisted pull up machine or resistance band

LEGS GO

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