Name: Playbook - Katie Chung Hua - W5/D1 Legs
Uploaded: 2023-02-20T23:00:59.752Z
Duration: 45 min
Description: W5/D1 Legs

New Workout!! Now 4 weeks through! I'm so proud you made it this far and sticking to it! You'll find the exercises more challenging this week. Starting this week with a good leg day!

Incline Treadmill Walk

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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- 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 weight is too light, use smith machine, hip thrust machine, or squat rack

Barbell Hip Thrusts

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Work both sides 3x

Bulgarian Split Squats

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes
- Work both sides 3x

Single Leg Deadlift

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, making an arch motion 
- Return to starting position and repeat for time or reps
- 3 sets each side, resting :30 between each leg

Rainbow Kicks

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pump

- 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 hold as legs alternate

Alternating Leg Lifts

- Place elbow under shoulder and lift hips
- Twist shoulders toward the floor and put arm across chest
- 3x on each side

Side Plank Twist

W5/D1 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!

W5/D1 Legs

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