Name: Playbook - Katie Chung Hua - W6/D1 Legs
Uploaded: 2023-02-20T23:00:59.800Z
Duration: 60 min
Description: W6/D1 Legs

This is you last week!! I'm so proud you made it this far and sticking to it! Focus on increasing weight for lifting and increasing tempo for HIIT exercises and FINISH STRONG

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

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

W6/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!

W1/D5 Chest, Shoulders, Tris

W1/D6 HIIT

W1/D7 Rest

W2/D1 Back & Biceps

W2/D2 HIIT

W2/D3 Rest

W2/D4 Legs

W2/D5 Chest, Shoulders, Tris

W2/D6 HIIT

W2/D7 Rest

W3/D1 Chest, Shoulders, Tris

W3/D2 Legs

W3/D3 Rest

W3/D4 HIIT

W3/D5 Back & Biceps

W3/D6 Rest

W3/D7 HIIT

W4/D1 Chest, Shoulders, Tris

W4/D2 Legs

W4/D3 Rest

W4/D4 HIIT

W4/D5 Back & Biceps

W4/D6 Rest

W4/D7 HIIT

W5/D1 Legs

W5/D2 Rest

W5/D3 Back & Biceps

W5/D4 HIIT

W5/D5 Rest

W5/D6 Chest, Shoulders, Tris

W5/D7 HIIT

W6/D2 Rest

W6/D3 Back & Biceps

W6/D4 HIIT

W6/D5 Rest

W6/D6 Chest, Shoulders, Tris

W6/D7 HIIT

W6/D1 Legs

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