Name: Playbook - Katie Chung Hua - W1/D4 Legs
Uploaded: 2023-02-20T23:00:59.607Z
Duration: 45 min
Description: W1/D4 Legs

Alex

Leg day! Lets do this! No supersets here. Make sure to push yourself. Remember that the # of reps is a baseline. The last 5 reps should be hard. If you're getting 18+ reps increase the weight. If you're getting less than 8, lower the weight. Always focus on form

Stationary Bike

Banded Side Steps

Banded Kickbacks

Banded Squats

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- If barbells are too light, use smith machine or squat rack
- Feet shoulder width apart with toe slightly out

Squat

- With a slight lean forward, hold dumbbells at your sides
- Step back and bring your knee down
- To engage glutes more, our weight on front heel as you step up
- Step forward back to the initial position 
- Work both sides 3x

Dumbbell reverse lunge

- 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 until hips are straight
- If you need more weight, use squat rack or smith machine

Barbell Hip Thrusts

Cable Kickbacks

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute Bridge with Abduction

- Shoulders over wrists
- Palms up
- Hips level 
- Engage core

Plank

- Shoulders over wrists
- Palms up
- Core engaged
- Hips in straight line with body

Hip Dip Planks

Bend legs at 90 degrees, keeping back flat, and crunch up

90 Degree Crunches

W1/D4 Legs

Outstanding, great arm and core workout because I'm recovering from a dislocated wrist!

W1/D1 Back & Biceps

W1/D2 HIIT

W1/D3 Rest

Very good, I don't know when my wrist is gonna get back to not hurting but its a very good workout!

W1/D4 Legs

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