Name: Playbook - Jeff Logan - W4/D3 Legs (Booty dominant)
Uploaded: 2021-10-15T14:43:47.597Z
Duration: 45 min
Description: W4/D3 Legs (Booty dominant)

unknown user

Rita

Wednesday - Legs (Booty dominant)
Warmup x 2
- Quad + hip stretch 30 sec
- Straight leg kicks 30 sec
- Single leg hip Bridge 15 reps
 
- Barbell back loaded squat 4 x 12,10,8,6
 
Circuit x 4
- Db deadlift 3 x 12️
- Db Step ups 3 x 10
- Bent leg Donkey kicks 3 x 12️
 
Circuit x 2 (optional w/band)
- Glute bridge with abduction x 20
- Kneeling bent leg side raise x 10

- tight abs for stability 
- quad stretch + hip stretch + both on the other side = 1 total rep

Quad + hip stretch

- straight leg kicks 
- left + right = 1 total rep

Straight leg kicks

REPS ARE PER SIDE! (Be sure to do both sides! 
- lay flat 
- use hands to anchor yourself 
- keep leg straight  
- press your lower half up with down leg  
- “let your ass do the work”
- think to squeeze / flex your butt at the top of the movement!

Single leg hip bridge

Warmup

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

DB deadlift

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

REPS ARE PER SIDE! (Be sure to do both sides! 
- arch back 
- solid base from knees and hands 
- keep leg bent at 90 degrees 
- raise slow and lower controlled 
- “let your ass do the work”
- think to squeeze / flex your butt at the top of the movement!

Bent Leg Donkey kicks

Circuit

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

Kneeling bent leg side raise

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