Name: Playbook - Holly Fielding - MAD LEG PUMP
Uploaded: 2024-01-18T19:44:22.765Z
Duration: 60 min
Description: MAD LEG PUMP

⭐️ 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

⭐️ 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: 

▫️Keep abs engaged during the whole duration of the exercise

▫️Push yourself, the goal is to get your heart rate to it’s peak AKA ya better be out of breath ;)

⭐️ OPTION:

▫️Hold onto the end of the bench and hop back and forth - This way you don’t have to hop OVER the bench if you’re worried about not making it over ;)

Bench bunny hops

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 

6 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:

▫️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 #2

⭐️ 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:

▫️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

⭐️ 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

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:

▫️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:

▫️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:

▫️Find balance in a wide stance, send weight through hips and heals, and stop when legs make a 90 degree for full contraction then return to starting position 

⭐️ OPTION:

▫️Perform Body Weight Squat

Bosu Ball squat

SQUAT BURNOUT

MAD LEG PUMP

DO IT TILL YA LEGS HURT

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!

MAD LEG PUMP

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