Name: Playbook - Kaysi Marshall - Leg Day Supersets
Uploaded: 2024-01-07T19:56:03.406Z
Duration: 60 min
Description: Leg Day Supersets

Rebecca

Lisa

Perfect way to start the weekend ☀️🔥

Aimee

Awesome to back!! This app & workouts motivates me to come back in shape after some time off 🤩💪

Maryna_J

Leg Day Supersets
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5 Rounds | 10x each move
Rest 2 minutes between supersets.
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Superset 1:
Sumo Deadlift
Slider Adductions

Superset 2:
Banded Front Squat
Banded Bridge Abductions

Superset 3:
Deficit Reverse Lunge
Deficit Lunge Jumps

Superset 4:
SL Sit+ Stand
Side to Side RDL

Superset 5:
Banded Step Backs R+L
Deficit Calf Raise

5 Rounds - 10x each
Sumo Deadlift
Slider Adductions

- Start with feet wide and toes turned out slightly
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo Deadlift

- Start in a plank with sliders under your feet
- Slide your legs out
- Slide in slowly, creating resistance by pushing into the sliders and engaging your inner thighs

Slider Adductions

Superset 1

5 Rounds - 10x each
Banded Front Squat
Banded Bridge Abductions

- Start standing with a band above your knees and your feet slightly wider than hip width apart
- Hold two kettlebells (or dumbbells) in the rack position
- Sit your hips back and lower into the bottom of a squat
- Don’t let your knees cave in
- Stand up out of squat to full extension
- Repeat for reps
- I’m using a ball as a target for the bottom of my squat

Banded Front Squat

- Keeping the band on above your knees, lay on your back on the floor with your feet elevated on a ball or bench
- Lift your hips up and hold a bridge
- Open and close your knees while keeping your hips high

Banded Bridge Abduction

Superset 2

5 rounds - 10x each
Deficit Reverse Lunge
Deficit Lunge Jumps

- Start with both feet on a low box or plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Deficit Reverse Lunges

- Start with one foot on a box and one foot on the floor in the bottom of a deficit lunge
- Jump up and switch legs mid air
- Land softly and lower into the bottom of the lunge
- Continue alternating legs

Deficit Lunge Jumps

Superset 3

5 Rounds - 10x each
SL Sit+ Stand
Side to Side RDL

- Start seated on a box with a weighted ball or dumbbell on one shoulder
- Lift your opposite leg 
- Without using momentum, stand up using only the one leg
- Lower down with control back to a seated position
- Switch legs after 5 reps

SL Sit + Stand

- Start standing with a weighted ball or dumbbell in your hands
- Keep your feet hip width apart, knees slightly bent
- Hinge forward from your hips reaching the ball or dumbbell towards the outside of one foot
- Stand up and switch sides each rep

Side to Side RDL

Superset 4

5 rounds - 10x each
Banded Step Backs R+L
Deficit Calf Raise

- Start with a resistance band around your ankles
- Keeping your knees slightly bent, step back with one foot
- Step in and switch legs
- Right + Left = 1 rep

Banded Step Backs R+L

- Start standing with your heels off the edge of a low box or weight plate
- Let your heels drop
- Push through the balls of your feet
- Engage your calves as you go up, pause at the top
- Lower back down with control

Leg Day Supersets

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