Name: Playbook - kennedy nease - leg day, no fancy equipment needed✨
Uploaded: 2024-04-01T02:45:38.730Z
Duration: 60 min
Description: leg day, no fancy equipment needed✨

this leg day uses dumbbells and kettlebells! if you don’t have any kettlebells, feel free to swap em out for dumbbells. 

let’s get into ittt🕺🏻

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

You can use a plate, base of a dumbbell, or small platform 
Feet at a more narrow stance

Elevated Heel Squat

hinge at those hips baby - imagine a string pulling your tailbone to the back of the room
spine neutral
core tight

KB Deadlift

knees in line with toes
alternating legs that come forward
weight optional!

Walking Lunges

Keep the weight held high at your chest. Engage your core and squat down focusing on keeping your weight in your heels.

Increase weight as reps decrease.

Goblet Squats

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

Do reps on both sides!

Deficit Lunges

leg day, no fancy equipment needed✨

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

Anonymous

Resistance Band Glutes

30-min Quads

Resistance Band Lower Body and Core

Booty n Hammies

Booty Werk

30-minute Glutes

lower body

Did this workout for my leg day for the challenge since I did my workout at home.

Jasmin

such a good workout!! definitely got me out of my comfort zone! 🤠

leg day, no fancy equipment needed✨

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