Name: Playbook - Kaysi Marshall - DB + Bench Leg Day
Uploaded: 2024-01-07T19:56:03.491Z
Duration: 50 min
Description: DB + Bench Leg Day

Kaysi

Part 1:
12-10-8-6-4-2
DB Front Squat
(increase weight each round)

Part 2: 4 sets
10x DB Bulgarian Split Squat (each leg)
10x DB Hip Thrust + 10 sec Hold

Part 3: 3 sets
16x Lateral Lunge + Side Step (8/leg)
20x Curtsy Lunge + Pulse
24x Quad Stance Lateral Kick (12/leg)

Finish: 5 sets 
45 second Wall Sit
10x Squat Jump

- 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
- Increase weight each set

DB Front Squat

- Begin with a dumbbell in working side 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
- Complete 10 reps each leg

DB Bulgarian Split Squat

- Support upper back on a bench and place the dumbbells on your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- Keep your chin tucked
- Hold for 10 seconds at the top on the last rep

DB Hip Thrust + 10 second Hold

Part 2:

- Start standing with a bench to your side and dumbbells in hands
- Step out away from the bench into a lateral lunge
- Step back together then step the other way laterally on to the bench 
- Complete 8x on one side then switch

DB Lateral Lunge + Lateral Step Up

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees, pulse one time 
- Push through your front leg to bring your back leg forward to starting position 
- Alternate legs

Curtsy Lunge + Pulse

- Start in tabletop with your hands and knees on a bench
- Place one leg down on the ground and bring the knee up and kick out laterally
- Keep your core braced and hips square to then bench
- Complete 12x/leg

Quad Stance Lateral Kick

Part 3

Try to complete with little to no rest between sets.

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

DB + Bench Leg Day

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