Name: Playbook - Katie Chung Hua - W4/D2 Legs
Uploaded: 2023-02-20T23:00:59.692Z
Duration: 45 min
Description: W4/D2 Legs

Keep up the hard work. Focus on adding more weight to the exercises today. We got leg day so make sure to get some good fuel in today. Remember to always push yourself

Elliptical

Banded Side Steps

Banded Kickbacks

Banded Pulse 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

- Feet shoulder width apart with toes sightly turned out
- Lower into squat position press off heels 1/4 way up and back down
- If barbells are too light, use smith machine or squat rack

Pulse Squat

- Keep your chest up with a slight lean forward holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat
- 12 Reps each side 3x

Dumbbell Walking Lunges

- Glue hips to bench, lift chest if needed
- Lower and curl the weights in a controlled manner 
- Alternative exercise is the sitting hamstring machine
- Option to add negative reps at the end

Lying Hamstring Curls

- Using a bench, lay flat on your side
- Use ankle weight or no weight, point top toe slightly toward the ground
- In a slow and controlled manner, rise and lift using your glutes
- Work both sides 3x

Lying Side Kicks

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled
- Light weight, high reps to failure

Banded Abductor Machine

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

Plank

- Place hands under hips if needed to keep back flat on the ground
- Slightly lift head up and lower and lift in a slow controlled motion

Leg Lifts

- Keep back flat on the ground
- Hands together pointed straight up
- Crunch up trying to "touch the ceiling"

Crunch Ups

W4/D2 Legs

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

Alex

W1/D1 Back & Biceps

W1/D2 HIIT

W1/D3 Rest

W1/D4 Legs

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

W4/D2 Legs

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