Name: Playbook - Katie Smith - Beginner Leg Day
Uploaded: 2023-06-13T14:07:16.481Z
Duration: 45 min
Description: Beginner Leg Day

Perfect leg day at the gym for beginners!

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Place your upper back on a bench, and dumbbells at your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Dumbbell hip thrust

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- 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

Dumbbell sumo squat

- Push your hips as you come down
- Reach parallel and explode up

Beginner Leg Day

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