Name: Playbook - Kailey Hackett - Legs for daze
Uploaded: 2023-05-03T21:50:49.412Z
Duration: 35 min
Description: Legs for daze

Strength day! 

I had a lot of fun with this one! 

For each exercise you will be working for 60 seconds but dividing that up into a 20:40 ration. 

First 20 seconds you will either see a pulse, hold, or time under tension of an exercise. You will then go straight into 40 seconds of full range motion (making it 60 seconds of work) you have 25 seconds to rest and will complete 2 sets of each before moving to the next exercise.

20 seconds front squat pulse 
40 seconds full range squats 

-feet shoulder width a part 
-engaging core & glutes sitting in a pulse 
-weight in heels
-but back in chair

20 sec. Front rack squat pulse 40 sec. Squats

20 seconds hold the weight to help strength your grip 
40 seconds going straight into an RDL

Challenge yourself here, you only have 2 sets to complete so try and go 65-75% of your 1 rep max you should try and aim to get 8-10 reps but still challenging enough weight wise.

20 seconds barbell grip hold 40 seconds RDL

-holding lunge positions for 20 
-chest nice and proud 
-driving knee down into floor 
-making sure front knee is staying behind toes 
-40 seconds go straight into reverse lung 
-stepping back driving knee down to the floor, creating 90° angle 
-make sure front knee stays stable and behind toes

20 sec stationary lunge hold 40 sec curtsy lunge

Feed a little less than hip width a part (if this is too much do hip width) 
-dumbbells to sides of legs 
-weight in heels 
-chest stays nice and proud 
-as you squat lower Booty down as if you are about to sit in chair 
-keep knees from concaving and push knees out if you feel yourself doing this 
-dog heels into floor keeping feet firm on floor and and rotating heels as if you are screwing them tight (screwing heels to right) allowing you to push those knees out

20 sec narrow squats 40 sec curtsy lunge

-start with one leg firmly on floor 
-lower butt down towards your heel 
-keeping opposite leg elevated 
-as you reach the floor drive right back up using your quads and glutes

Pistol squats

-for the side steps 
-stay in a squatting position and move laterally 
-keep tension in band

20 sec banded goblet pulse 40 sec 2x side steps + 2 squats

Plank jacks

Legs for daze

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Legs for daze

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