Name: Playbook - Kedara Thomas - WK 1- Day 1 {Lower Body Blast}🦵🏾
Uploaded: 2021-11-07T23:23:51.495Z
Duration: 45 min
Description: WK 1- Day 1 {Lower Body Blast}🦵🏾

Sandra

Lala

It was great! Instead of going up in weights and tiring myself out too fast. I did reps of 20, 16, & 10. First time in a month that I was sweating in ALL places. I’m too tired to do another work out but not too tired to move around and finish working. LOVED IT!

Francis

This lower body workout will be split into focus of your quads and hamstrings. It will be broken down into 3 supersets to give you a good pump and burn 😅 Increase weight each round to challenge yourself and get those gains! Let’s go!

Do a cardio warmup of your choice for 5 mins before you begin your workout of the day.

Warmup

This Superset will be a Front Squat followed with a RDL. Repeat each superset 3 times.

- 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

Dumbbell front squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
-Increase weight each set

Dumbbell RDL

Leg Burner #1 🔥

This Superset will be a dumbbell step up followed by a dumbbell good morning. Repeat each Superset 3 times. Increase weight each set.

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
- Increase weight each set

DB box step ups

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

Leg Burner #2 🔥

This Superset is a DB split squat followed by a 40 sec wall sit. Repeat each Superset 3 times. Increase weight each set.

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides
- Increase weight each set

DB split squats

-Place your back against the wall
-Place weight on legs
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

Leg Burner #3 🔥

WK 1- Day 1 {Lower Body Blast}🦵🏾

Guuuuurl listen….that’s a legit 🔥🔥 one! 👏🏽👏🏽 thank you!

Stranja

Amazing! So glad I found you on Instagram!

WK 1- Day 1 {Lower Body Blast}🦵🏾

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