Name: Playbook - kennedy nease - legs legs legs
Uploaded: 2024-04-01T02:45:38.651Z
Duration: 45 min
Description: legs legs legs

it’s leg day my dudes

optional cardio - 15-20 min incline walk (looking for around an 8-10 incline at a comfortable walking pace)

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

Do reps on each leg!

Staggered Deadlift

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

KB Deadlift

Use small platform or box
If at home, use couch!

Step up, keeping weight in heels
Step down and behind for a curtsy lunge
Keep knee straight

Do reps on both sides

Step Up to Curtsy Lunge

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

Walking Lunges

*for this workout*
do 1 set of 8 with weights, then drop the weight and do 8 reps bodyweight only. repeat that 3x to get a total of 6 sets (3 sets with weight, 3 sets without) 

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

Elevated Heel Squat

Place one foot up and squat down

Stare at a spot on the ground for balance

do reps for both sides!

Bulgarian Split Squats

knees slightly bent, squeeze the glutes at the top. 
weight is optional💅🏼

hold the last rep of each set for 5 seconds!

Glute-Focused Lower Back Extension

legs legs legs

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! 🤠

legs legs legs

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