Name: Playbook - Kiana Wood - quads + hammies
Uploaded: 2023-03-01T23:40:09.667Z
Duration: 40 min
Description: quads + hammies

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you
-Keep hips square and find your balance
- Lower leg and stand up simultaneously

Kettlebell single leg RDL

- Standing with your feet narrow, heels elevated on plate or mat 
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated dumbbell goblet squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

1st set

- Stand in front of a box with kettle bell in left hand
- Step up to full extension with right foot
- Slightly lean torso forward
- slowly control your landing to ground and repeat 10 times on one side

Box step up

- Lay on you side with bottom leg bent and too leg straight
- Hold a dumbbell on the top of your working leg just below your hip
- Raise your leg laterally and lower with control

Dumbbell hip abduction

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

2nd set

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

- Sitting in an upright position with your knees against the pads
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

quads + hammies

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