Name: Playbook - Kailey Hackett - W3/D4 LEG PUMP
Uploaded: 2022-11-18T00:40:32.921Z
Duration: 45 min
Description: W3/D4 LEG PUMP

Staggered stance RDL

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a dumbbell front squat
- Stand up to full extension

Dumbbell or barbell heel elevated front squat

8 of each exercise 
(8 sumo dead lift into 8 sumo RDL)

SS: Sumo deadlift into sumo RDL

Set 1

Banded Barbell pulse squat

- 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

SS: side lunge into sumo plate squat

Set 2:

Hip thrusters 3 sets— 10 sec hold| 6 reps| 10 pulses

Hip Thruster

- 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

Slow negative squat

- With two kettlebells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Kettlebell front rack squats

Set 3:

W3/D4 LEG PUMP

Kelcee

Brigit

W1/D1 Full Body HIIT

W1/D1 Vacation FULL BODY

W1/D2 Toned Arms & Back

Thayse

Sweating doing a booty workout is a first! Awesome!!

W1/D3 Under Booty + Quads

W2/D1 FULL BODY HIIT

W2/D2 Upper body HIIT

W2/D3 FULL BODY HIIT

Best HiiT workouts out there!! Love the change in interval times 🤩

W2/D4 Juicy Booty HIIT

W2/D5 TABATA DOOZY🔥🤪

W3/D1 FULL BODY HIIT

W3/D2 TONED ARMS/ BACK

W3/D3– FULL BODY

W3/D5 TABATA

Lisa

W4/D1 HIIT

W4/D2 TONED ARMS

W4/D3 AB WORKOUT

W4/D4 LEGS ON 🔥

W4/D5 Breathless HIIT

W5/D1 Supers

W5/D2 Upper body

W5/D3 Quadzilla

W5/D4 FULL BODY

W6/D1 Barbell ONLY workout

W6/D2 FULL BODY FOR TIME

W6/D3 Full Body HIIT

W6/D5 AMRAP CORE

W3/D4 LEG PUMP

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