Name: Playbook - Julie Veselkova - Leg day 9/5
Uploaded: 2023-01-10T12:47:44.342Z
Duration: 80 min
Description: Leg day 9/5

I was not motivated to work out today. I put it off as long as I could. I feel so much better after finishing it! I’m so glad I pushed through. My legs and glutes are on fire 🔥! So so good!

Alyssa Moreno

Level 10-15 depending on your treadmill, speed 2.8-3.2

Treadmill incline walk

Both movements back to back before taking a break

- Stand with feet shoulder width apart holding the kettlebell low and between your legs
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Kettlebell squats

- Begin with kettlebell in your hands in front of you and feet hip width apart
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Kettlebell RDL

Warmup circuit

Perform 6 weighted followed by 10 body weight before switching legs

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

bulgarian split squat bodyweight

Split squats dropset

Perform 6 full reps, followed by 6 pulses (half reps)

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes slightly to perform half a rep and press back up to starting

Barbell hip thrusts 1/2 rep

Hip thrusts followed by pulses

Perform both movements back to back before taking a break

-Grab a heavy dumbbell!!
- Keep the dumbbell low and between your legs 
-Lean slightly forward throughout the whole set
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
-Squeeze your glutes tight as you push the kettlebell forward 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing (glute focused)

Squats/ Kb swing superset

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Leg day 9/5

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