Name: Playbook - HolStrength Training Club - W4/D4 Thursday - Leg Day (LIGHT)
Uploaded: 2022-08-26T19:48:19.356Z
Duration: 90 min
Description: W4/D4 Thursday - Leg Day (LIGHT)

Warm-Up with walking (5-10 minutes)
RB Back Squats (4 x 8-12)
Dumbbell Walking Lunges (4 x 8-12 each leg)
Heel Elevated Dumbbell Goblet Squat (4 x 8-12)
Dumbbell Goblet Lateral Lunge (4 x 8-12 each leg)
RB Hip Abduction Thrusters (4 x 8-12)
RB Good Mornings (4 x 8-12)
Dumbbell Calf Raise (4 x 8-15)
Cooldown Stretching (5-10 minutes)

Go for a walk on an incline treadmill or outside for 5-10 minutes to get the blood pumping and warm the body up!

Walk

- Begin with band positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Keep knees out throughout the entire movement
- Reach parallel and push through your heels to come back up

RB Back Squat

- Keep your chest up holding two dumbbells at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Keep the knee pointed out and maintain a forward lean
- Have both feet meet at the top before starting the next step
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Standing with your feet close, toed out and heels elevated
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat at 90 degrees with the knees
- Stand up to just before full extension to keep constant tension

Heel Elevated Dumbbell Goblet Squat

- Start in a standing position with dumbbell under your chin
- Step to the side with one leg and slowly shift the hips back to lower yourself down while the other leg is slightly bent
- Keep the knee out and over the toe as you go down and up
- Push through the heel, big toe, and pinky toe to come up to starting position
- Complete the desired number of reps and repeat on the other leg

Dumbbell Goblet Lateral Lunge

- Lay on your back with knees bent
- Place a resistance band around your knees and a dumbbell on your hips
- Push through your heels to bring the hips up towards the ceiling
- Push your knees out and pause at the top to engage more of your glutes
- Bring the knees back in slowly
- Return back to starting position

RB Hip Abduction Thrusters

- Step on resistance band like you would for a back squat
- With shoulders back and down, hinge the hips straight back like you’re closing a drawer behind you
- Go down slowly until you feel a good stretch in the hamstrings and then come back up

RB Good Mornings

- Holding dumbbells at your sides and toes elevated, plantar flex at the ankle 
- Pause at the top engaging your calf
- Slowly lower back down and get a full stretch in the muscle

Dumbbell Calf Raise

It’s always import to let the heart rate slow down to normal gradually for best recovery. As well as flush out the deoxygenated blood from the muscles.

Cooldown Stretching

W4/D4 Thursday - Leg Day (LIGHT)

It was amazing. I’ll probably have to adjust with the lunges because of my right knee. I still loved it though. Left me drenched with sweat so that’s amazing!!!

Stace

W1/D1 Monday - Leg Day (HEAVY)

W1/D2 Tuesday - Push Day (HEAVY)

I finish my first week doing the at home and beginners program for the gym tomorrow. I am left spent after every workout, and I love it. I been working out for 5 years now and I haven’t felt this why in a hot minute. Again I thank you Josh and the whole team for making this possible.

Nate

Heidi

W1/D3 Wednesday - Pull Day (HEAVY)

W1/D4 Thursday - Leg Day (LIGHT)

W1/D5 Friday - Chest & Back Day (LIGHT)

W1/D6 Saturday - Arms & Shoulders Day (LIGHT)

W1/D7 Sunday - Rest Day!

W2/D1 Monday - Leg Day (HEAVY)

Quick but effective workout today. Thanks for the good push!

W4/D4 Thursday - Leg Day (LIGHT)

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