Name: Playbook - Kammi Kurtz - Legs
Uploaded: 2024-04-30T19:22:17.847Z
Duration: 35 min
Description: Legs

This complete leg day will have you feeling all sorts of ways! Functional movements along with strength and are my favorite👊

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

SS1: Barbell back squat

-Put a band around the outside of both of your feet and rotate the band to create an “X” in the middle of it. 
-Pull the top of the band up at your shoulders like an upright row.
-Hold the band at shoulders, squat down, walk laterally.
Do 10 steps there and back.

SS1: Banded X Walk

-Hold two weights.
-Start by doing a Curtsy Lunge and step back and diagonally out to the side.
-Step back to center and tap foot
-Step immediately back into a reverse lunge with same leg.
-Step back to center and switch legs.

SS2: Alternating Curtsy to Reverse Lunge

- Begin with kettlebell in hand and stagger feet with one slightly in front of the other.
-Bend the back leg at the knee and the front leg straight.
- Lower kettlebell down while hinging at your hips and still keeping the front leg more straight than the back leg. 
12 reps each leg.

SS2: B Stance KB single leg RDL

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

SS3: Weighted wall sit hold

-Get a bench or chair
-Lay in a side plank position
-Place top leg onto the bench or chair.
-Use that leg to lift hips off the ground into a side plank.
-Hold plank while tapping the bottom leg up to the bench.

SS3: Long Lever Leg Planks

- Jump laterally over bench back and forth
-Tap one leg on each side and keep the other leg on the bench.
-Move Quickly and efficiently

SS4: Lateral bench Jump Overs

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Legs

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