Name: Playbook - kennedy nease - 30-minute leg day🦵🏼
Uploaded: 2024-04-01T02:45:38.646Z
Duration: 30 min
Description: 30-minute leg day🦵🏼

a quick and minimal equipment leg day! 

pay attention to the reps because they fluctuate a lot for this one :)

i used dumbbells, a bench (for split squats), and a stability ball for this one.

Place one foot up and squat down

Stare at a spot on the ground for balance
do reps on each side!

Bulgarian Split Squats

Have your feet further than hip width apart and point the toes out slightly. Squat down while keeping your chest up and squeezing the glutes as you come up.

Sumo Squats

keep core tight and glutes engaged
roll the ball in and control it using your core and hamstrings, then control as you roll back out

Stability Ball Hamstring Curls

Can use plates, a step, or small platform
Keep knee in line with foot

Deficit Lunges

hinge at the hips
neutral spine
feel the stretch in those hammies n glutes

DB RDLs

30-minute leg day🦵🏼

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Lower + Core

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

30-minute leg day🦵🏼

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