Name: Playbook - Kaysi Marshall - LEG DAY - SUPERSETS + TRISETS
Uploaded: 2024-01-07T19:56:03.502Z
Duration: 60 min
Description: LEG DAY - SUPERSETS + TRISETS

Maryna_J

Lisa

Walking funny after that one. #spicy 🥵

Kaysi

Part 1: 5 sets
6x Back Squat 
1 minute Lateral Band Walk

Part 2: 4 sets
16x Barbell Reverse Lunge
12x DB Squat Jump
8x DB Hamstring Curl

Part 3: 4 sets
8x Deficit Calf Raise
8x Heels Elevated DB Squat
8x DB RDL

Part 4: 4 sets
8x/leg Single Leg DB Glute Bridge 
8x/leg Curtsy Lunge (no step)

- 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

Barbell Back Squat

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral Band Walk

Part 1

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell Reverse Lunge

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

Loaded Squat Jump

- Hold the dumbbell between both feet
- It's easiest if you start kneeling and then get your feet on each side of the dumbbell and walk yourself down to lower
- Bring the dumbbell toward your glutes 
- I'm using a low bench to get a bigger range of motion

DB Hamstring Curl

Part 2

- Stand with your toes elevated on a weight plate
- Push through the balls of your feet
- Engage your calves as you go up
- Control to lower back down

Deficit Calf Raise

- Standing with your feet close, heels elevated on weight plate
- Hold a dumbbell in each hand by your sides
- Lower into the bottom of a squat
- Stand up to full extension
- This position puts more emphasis on the quads

Heels Elevated DB Squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins-floor
- Lift back up to standing and press hips forward
- Keep a soft bend in your knee and your spine long and straight

DB RDL

Part 3

- Place a dumbbell on your hip and that foot on an elevated surface, keep your butt close to the elevated surface
- Raise the other leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Switch sides after 8 reps, do 8x on each leg

SL DB Glute Bridge

- Step one leg back behind the other leg
- Bring your knee down behind your front heel until it reaches 90 degrees
- Push through your front leg to stand back up
- Stay in the curtsy stance, do not step until 8 reps are completed
- Complete 8 reps then repeat on the opposite side for 8 reps

LEG DAY - SUPERSETS + TRISETS

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