Name: Playbook - Julie Veselkova - Leg day 9/9
Uploaded: 2023-01-10T12:47:44.324Z
Duration: 60 min
Description: Leg day 9/9

Alyssa Moreno

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

Treadmill incline walk

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Kickback/ rdl superset

-Place your feet on the platform just outside of hip width apart and toes pointed outward 
-Slightly round your back 
-Hug the weight and begin to lower your body slightly, squeeze glutes as you come back up 
-Do these body weight if you can’t do them with a weight!

Glute focused back extensions

- Go heavier each set as you drop reps 
- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Lunges / goblet superset

- Go heavier each set as you drop reps 
- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

- 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

Leg day 9/9

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