Name: Playbook - Kelsey Adkins - Thursday: Legs
Uploaded: 2024-04-28T23:10:40.636Z
Duration: 60 min
Description: Thursday: Legs

Awesome leg day. Love that I could swap out a few exercises for similar ones to make this at home friendly!

Kerriann

Destiney

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

Barbell RDL

Dumbbell Hip Thrust with Pause

Bodyweight Hip Thrusts

Superset

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

Put band above knees and step forward on a 45 degree angle. Go forward and backwards

Band Monster Walks

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Thursday: Legs

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