Name: Playbook - Isabelle Reckamp - W4/D3 Legs for daysss
Uploaded: 2023-07-01T13:12:40.185Z
Duration: 70 min
Description: W4/D3 Legs for daysss

This workout is really going to challenge your quads and your hamstrings. Make sure every rep is controlled and thoughtful. And….go!

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side
- You can use a smith machine, barbell, dumbbells (hold one in each hand by your sides or a goblet hold with one dumbbell), or EZ bar for this.

Deficit reverse lunge

- With a dumbbell in each hand, either at your sides on your shoulders, step up on a bench and down on one leg.
- Try to lift from the ball of your foot.
- Do number of reps for each leg

Weighted Step up

- With a heavy kettlebell or dumbbell resting on your lower abdomen, lift your butt off the ground.
- Hold at the top of the bridge for 2 seconds before going back down

Kettlebell Hip Bridges

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Superset #1

In to out abductors
- Sit down and pick a weight that is medium heavy. 
- Hold yourself down in the seat with the handles and make sure you back is flat against the seat.
- Push out from your knees and back in slowly. Should be 1 second out and 3 seconds back to start.

Hip abduction

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

W4/D3 Legs for daysss

More workouts from Isabelle Reckamp