Name: Playbook - Kelsey Adkins - Thursday: Legs
Uploaded: 2024-05-05T22:28:56.867Z
Duration: 60 min
Description: Thursday: Legs

- Start with feet wide and toes pointed out
- 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

- 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

Close Leg Front Loaded Squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

Superset

Band Side Step Squats

- 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

Cable pull through

Thursday: Legs

Loved this workout tonight! It was the perfect combo!!

Erin

That booty pump was the 💣.com ❤️‍🔥🌶️ 🔥 Pushed myself even more than unexpected…

Alli

Monday: Glutes and Hamstrings

Kari

Tuesday: Back and Bis

Wednesday: Quads and Glutes

Not a big fan to kill the bouldas but that was 🌶️…do love hittin’ up the triceps and I’m seeing the definition ❤️‍🔥

Thursday: Legs

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