Name: Playbook - Holly Fielding - QUICK LEG BURNER
Uploaded: 2024-01-18T19:44:22.939Z
Duration: 60 min
Description: QUICK LEG BURNER

⭐️ FORM:

▫️Set up the machine to align the bar on your ankles

▫️You will feel this in your Hamstrings, Glutes, and Calves GO HEAVY

Hamstring Curl

⭐️ FORM:

▫️Use the Hamstring Machine, Place bar on hips, send hips up with legs hip width apart, and squeeze at the top 

⭐️ OPTION:

▫️Perform off side of bench with a barbell

Hip thrust on hamstring machine

⭐️ FORM:

▫️Place foot on foam part, lunge down and, keep head up and chest up

10 PER SIDE

Bulgarian split squat off hamstring machine

SET #1

⭐️ 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

Step calf raise

⭐️ 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

Inn & outs on step

⭐️ 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

Step curtsy lunges

SET #2

⭐️ FORM:

▫️Use a short straight bar, hinge at hips, keep head and chest up, keep a slight bend in your knees, send hips back, and squeeze at the top

⭐️ OPTION:

▫️Perform with Dumbbells

Cable deadlift

⭐️ 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 

8 PER 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

SET #3

QUICK LEG BURNER

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!

QUICK LEG BURNER

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