Name: Playbook - Karina Vee - W2/D1 Strong legs & Booty
Uploaded: 2024-01-14T18:25:48.330Z
Duration: 45 min
Description: W2/D1 Strong legs & Booty

Incline anywhere 10% ^ and up - speed is 2-4 MPH

Up Hill Walk

It’s important to activate your glutes before starting your leg day!

Option to use mini band here 
Do 10 per side

Bench Back Kicks

Frog Pumps

Single leg glute bridge

Activation Circuit

Use a gym bench to do step ups on- you should have about 12-25 pounds in your hand. Don’t take breaks between sets, go from when leg right to the other until you finish all the reps and sets! 
It’s 12 reps per leg!

Step ups

- 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


MODIFICATION- if you don’t access to a barbell! Grab two heavy dumbbells! 

For beginners you should start with two plates (5-10 pounds per side) remember use a cushion on your hips (I use a yoga mat rolled up most of the time) 

Intermediate- (20-45 lbs for plates) per side 

Advanced- 45lbs ++++

1-Barbell hip thrusts

THIS DUMBBELL NEEDS TO BE HEAVY 🥵🥵🥵🥵🥵🥵 minimum 25 lbs- or else 🤨

1b- Alternative Dumbbell Hip Thrust

2b. Alternative Dumbbell RDL

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

* modification! If you don’t have access to a barbell, use two heavy dumbbells 

Beginners- start your deadlifts with just a bar with no weights, slowly add 5-10 lbs plates per side 

Intermediate - 20-35 lbs plates per side 

Advanced - 45 lbs +

Barbell RDL

- Place feet higher and wide with toes slightly out on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press all the way back to starting position

Leg press - sumo stance

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Alternative- DB sumo squat

If you have time left! Add this to your leg day as a finisher!
20 seconds on - 10 seconds recover repeat 4 times

Optional Finisher- if you have time

W2/D1 Strong legs & Booty

W1/D1 Do this before you start!

W1/D1 Week 1- ABS OF THE WEEK

M Carrasco

Delilah

W1/D1 Week 1- Day Legs & Booty

Nothing like an arm workout to tell you that you could do arms more often

Hannah

Really good work out! I ran a little longer than it says to because i didnt feel completely warm with just 5mins. The last exercise was tough!!

W2/D1 Strong legs & Booty

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