Name: Playbook - Holly Sheldon-Wilson - W1/D1 Legs
Uploaded: 2021-01-18T11:49:03.323Z
Duration: 45 min
Description: W1/D1 Legs

Superset
1A) Db front squat
2B) Band seated abductions 

2A) Hip trusts 

Superset 
3A) Db front foot elevated lunge 
3B) Deficit lying lateral abduction 

Superset 
4A) B stance DB RDL
4B) Bodyweight glutei focuses Bulgarian split squat

5A) Bridge to abduction

- Hold the dumbbells above your shoulders
- Flex at the knees and hips to come down
- Keep a neutral spine through the movement
- Come up pushing through your heels extending your legs

Db front squats

- Open and close your legs
- Do it in a slow controlled motion

Seated banded abductions

Superset

- Push through your heels to bring your glutes off the floor
- Squeeze at the top

Hip trusts (barbell/DB/plate)

- Start with a shoulder width stance holding the dumbbells by your side
- Place on foot on the chair
- Extend your leg on top of the chair to bring your other leg up on tot he chair
- Revert the process to come down

DB front foot elevated lunge

- Lay side ways on a chair or bench
- Lift your leg up laterally

Deficit lying abduction ( per leg )

Superset 3

- Place on foot slightly behind 
- Flex at the hips and come down in a controlled motion
- Your knee should be slightly bent
- Come up engaging your hamstring and glutes

B stance deadlift

- Place one leg on a chair and the other about hip width position in front of it
- Bring your back knee down
- Push through your front foot and squeeze your glutes as your come up

Bodyweight Bulgarian split squats

Superset 4

- Lay on the floor with your knees bent and a band placed above your knees
- Push through your heels to come up
- Squeeze your glutes at the top and open your knees
- Come back to the initial position

W1/D1 Legs

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