Name: Playbook - Kipp Luster - Leg workout 1
Uploaded: 2021-10-24T18:57:41.876Z
Duration: 45 min
Description: Leg workout 1

Great love that you have videos of what to do with a timer and all 💪🏾💪🏾💪🏾💪🏾

Leg warm up 
Quad, hamstring stretch, precor glute & hip stretch 
Bike for 3-4 mins 

- Super squat 10-15 rep 
- Leg press 10-15 rep
- RDL’s 10-15 rep 
- Stationary lunges 10 rep each leg
  
Repeat circuit 4 rounds 40 sec rest between each  exercise 1 min rest between rounds

- Leg extension 15 rep
- Hamstring curls 15 rep
- Calf raises 15 rep
- Trx jump squats 15 rep

Repeat circuit 4 rounds 40 sec rest between each exercise 1 min rest between rounds

Quad stretch left

Quad stretch right

Bike

Warmup

- Keep your chest up
- Push your hips back as you come down 
- Go below parallel 
- Push through your heels to come up

Super squats

- Place feet on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Leg press

- Keep a neutral spine and a slight bend at the knee
- Come straight down until your reach your shins
- Pull up engaging your hamstrings and glutes at the top

Dumbbell deadlift

- Hold a dumbbell in each hand
- Step forward bringing your back knee down
- Come down until both legs are at 90 degrees
- Step back to the initial position

RDL’s

Circuit

- 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

- Lay down 
- Bring your heels toward your glutes 
- Engage your hamstrings as you come up
- Pause and lower with a slow controlled movement

Hamstring curl

- Push through the balls of your feet to come up
- Engage your calves as you come up 
- Pause and come down with a slow controlled movement

Calf raises

- Hold on to the TRX with your arms extended
- Push your hips back and down 
- Sit down until you reach parallel 
- Keep your chest up throughout the movement 
- Press through your heels extending your legs to come up
- Jump as your reach the top

Leg workout 1

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