Name: Playbook - kennedy nease - legs⚡️
Uploaded: 2024-04-01T02:45:38.698Z
Duration: 45 min
Description: legs⚡️

quick and simple leg day without the use of any fancy equipment! 
i just used dumbbells for this workout today. 

for this one, i focused a lil more on quads, but still incorporated the hamstrings and glutes for certain movements!

1 rep = 1 rdl+ 1 staggered rdl on each side

hinge at the hips as if a string is pulling your tailbone to the back of the room

core engaged and keep a neutral back

RDL Complex

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

Elevated Heel Squat

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

Walking Lunges

Can use plates, a step, or small platform
Keep knee in line with foot
I used weight for these today. 

Do reps on each side!

Deficit Lunges

Keep the weight held high at your chest. Engage your core and squat down focusing on keeping your weight in your heels.
Increase the weight as the reps decrease!

Goblet Squats

Hinge hips back for RDL
Squat down for squat
1 rdl + 1 squat = 1 rep
Chest up

RDL to Squat

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⚡️

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