Name: Playbook - Holly Fielding - LEGS - QUAD FOCUSED W1D1
Uploaded: 2024-01-18T19:44:22.689Z
Duration: 60 min
Description: LEGS - QUAD FOCUSED W1D1

⭐️ LEG DAY BABYYYY…

IGHT let’s get it!!! Focus in on the little muscles. We will be working ALL the muscles in your legs…

- QUADS
- HAMSTRINGS 
- GLUTES AKA BOOTY ;)
- ABDUCTORS & ADDUCTORS

You’ve got THREE SETS of THREE EXERCISES and then a BURNOUT, if your legs aren’t burning LIFT MORE & MOVE MORE

HAPPY LEG DAY!!!

Stair Climber

⭐️ 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

⭐️ FORM:

▫️Place your feet wide apart, place Dumbbells on shoulders, bend knee to follow toes, and rotate between legs

⭐️ OPTION:

▫️Take out the Dumbbells and perform a body weight wide lateral lunge

8 PER SIDE

Lateral lunge (dumbbells)

⭐️ FORM:

▫️Jump onto bench into squat, fully extend out of squat, and step off the bench 

⭐️OPTION:

▫️Take out the jump and step up then perform squat and step off, OR step up on bench and then step off and squat on the ground

Bench Jump squat & step off

SET #1

⭐️ 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

8 PER SIDE

Dumbbell RDL on Bosu Ball

⭐️ 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:

▫️Begin with dumbbells in each hand, step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90, push through front heel and stand back up, and rotate sides 

⭐️ OPTION:

▫️Perform body weight walking lunges aka without the dumbbells

8 PER SIDE

Dumbbell double walking lunges

SET #2

⭐️ FORM:

▫️Place a step in front of the smith machine, step back and bring your back knee down, come down until both legs are at about 90 degrees, and step forward keeping your chest up

⭐️ OPTION:

▫️Take the step out and perform same movement

6 PER SIDE

Elevated Backward lunge smith machine

⭐️ FORM:

▫️Place the stopper on the smith machine at the lowest level, place middle of foot on the middle of the bar, keep abs tight, arms stacked under shoulders, and focus on pushing through your Glutes

8 PER SIDE
6 PER SIDE
5 PER SIDE

Smith machine kick backs

⭐️ FORM:

▫️Hinge at hips, keep back straight, head and chest up, abs push weight through Glutes and hamstrings 

⭐️ OPTION:

▫️Deadlift with dumbbells or barbell

Smith Machine Deadlift

SET #3

⭐️ 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:

▫️Swing kettlebell by hinging at hips, and swing up and transition to squat 

⭐️ OPTION:

▫️Perform regular squats with kettlebell

Kettlebell Swing to Squat

⭐️ FORM:

▫️Begin by standing tall, bend at the waist and place hands on the floor, walk your hands out until your body is flat, perform a Burpee, and walk your hands back towards your feet reversing the movement back to starting position

⭐️ OPTION:

▫️Take the jump out of the Burpee

Inchworm to Burpee

⭐️ 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

LEGS - QUAD FOCUSED W1D1

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