Name: Playbook - Kaysi Marshall - DB + Band Leg Day
Uploaded: 2024-01-07T19:56:03.509Z
Duration: 50 min
Description: DB + Band Leg Day

Lisa

Set 1: EMOM - 10 min
Even Minutes: 10x Front Squat
Odd Minutes: Band Glute Kickback 

Set 2: EMOM - 10 min
Even Minutes: 10x RDL
Odd Minutes: Squat + Curtsy Lunge

Set 3: GIANT SET - 1 min each x 3 sets
DB Drop Squat + Clean + Reverse Lunge 
DB Single Arm Wall Sit 
DB Hamstring Curl
Side Plank Dip + DB Leg Lift 

Set 4: 90-60-30 seconds
Band Walk (2R/2L)
Glute Bridge + Band Abduction
Wrestlers Squat Alternating

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

10x DB Front Squat

- Place a loop band around your ankles
- Hold a partial squat position and step back at a 45 degree angle 
- Switch legs after 30 seconds

Band Glute Kickback

EMOM 1

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

10x DB RDL

- Start on one side, step out into a squat, then step back into a curtsy lunge
- Switch legs after 30 seconds

Squat + Curtsy Lunge

EMOM 2

- Start with a dumbbell in your right hand and feet together
- Jump your feet out and drop into a squat
- Jump back together and clean the DB up to your shoulder
- Next, step back into a reverse lunge
- Switch sides after 30 seconds

DB Drop Squat + Clean + Reverse Lunge

- Hold a wall sit with a dumbbell in one hand
- Switch hands after 30 seconds

DB SA Wall Sit

- Hold the dumbbell between both feet and lay on your stomach, rest your head on your forearms
- Bring the dumbbell toward your glutes and extend with control

DB Hamstring Curl

- Start on one side with a DB on your hip and knees in front of you
- Press your hips up and forward as you lift your top leg
- Switch sides after 30 seconds

Side Plank Dip + DB Leg Lift

Giant Set

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg two steps and then walk back two steps

Lateral Band Walk

- Bring the band above your knees
- Elevate your feet on a wall or low bench
- Press your hips up into a bridge, then abduct your knees wide
- Lower with control

Glute Bridge + Band Abduction

- Start on your knees
- Step one foot in front and stand up
- Bring your other foot to meet
- Step back and lower down, alternating legs each rep

DB + Band Leg Day

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