Name: Playbook - Kaysi Marshall - 1,000 Rep Leg Day
Uploaded: 2024-01-07T19:56:03.381Z
Duration: 60 min
Description: 1,000 Rep Leg Day

Rebecca

Lisa

Molly

I didn’t think I can do it!!
BUT I DID 🔥🔥🔥
✅1000 reps

Maryna_J

I can’t believe I just did that;) Feeling super accomplished💥

Erika

1,000 Rep Leg Day Challenge

⚠️this is an ADVANCED challenge⚠️
💯 Back Squat
💯 Air Squat
💯 Stability Ball Hamstring Curls
💯 Air Squat
💯 Dumbbell Step-Up
💯 Air Squat
💯 Stability Ball Glute Bridge
💯 Air Squat
💯 Dumbbell Walking Lunges
💯 Air Squat
••••••••••••••••••••••••••••••••••
Modify by completing 50 reps each for a 500 Rep Leg Day Challenge 🙌🏼

Notes: the 💯’s can be broken up into sets, but all reps must be completed before moving on to the next movement. I broke up back squat, ham curls, step-up and bridges into 4x25. I did the air squats and lunges unbroken. Break up however you prefer. Quality reps over speed, rest as needed. 
The back squat weight should be at least half your body weight, step ups and lunges should be half of your back squat weight.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- Break the 100 reps up as you like, resting as needed. 
- Do not move on to the next movement until all 100 reps are completed.

Back Squat

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes
- Break the 100 reps up as you like, resting as needed. 
- Do not move on to the next movement until all 100 reps are completed.

Air Squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs
- Break the 100 reps up as you like, resting as needed. 
- Do not move on to the next movement until all 100 reps are completed.

Stability Ball Hamstring Curl

-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, completing 50 reps each leg for a total of 100
- Break the 100 reps up as you like, resting as needed. 
- Do not move on to the next movement until all 100 reps are completed.

Dumbbell Step Up

- Lay on the floor with your legs bent, feet on upper 2/3 of the ball
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- Break the 100 reps up as you like, resting as needed. 
- Do not move on to the next movement until all 100 reps are completed.

Stability Ball Glute Bridge

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
- Break the 100 reps up as you like, resting as needed. 
- Do not move on to the next movement until all 100 reps are completed.

Dumbbell Walking Lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes
- Break the 100 reps up as you like, resting as needed. 
CONGRATS ON FINISHING A KILLER WORKOUT!

1,000 Rep Leg Day

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