Name: Playbook - Krystyna Hovell - Get low leg day!
Uploaded: 2023-11-11T09:12:21.533Z
Duration: 60 min
Description: Get low leg day!

Let’s put your lower body through its paces with this Full Legs workout!!

*You'll need a cable machine, free weights and a little free space* 

Give your all to this powerful leg day, increase the weights if you feel comfortable with from! Leave it all in the gym 😤🦵👏

- Hold the dumbbell at chest height
- engage your core!!!
- Push your hips back & keep your chest up, spine neutral as you come down 
- push through your heels to come up

Dumbbell goblet squat

- Start by putting your feet hip width apart then find your right foot planted out in front and reach your left foot back on a knee-high bench or box! (switch after reps completed)
- pick up the DB and hold it vertically in both hands in front of your chest!
*keep your elbows close to your rib cage*
- back is straight, as you lower your left knee towards the floor and return to upright position 
- try to avoid lifting your planted heel off the ground (this will let your knee collapse inward which can cause joint problems)

- BE MINDFUL - 
*engaging your core: you should keep your court tight and use it to help you maintain your power and balance!
* keep your hips square and facing forward
*lower yourself slowly, don’t rush the process! 
*inhale and slowly lower yourself into a deep lunge! Lower your body until your front thighs are parallel to the ground!

Dumbbell bulgarian split squat

- Your shoulder should be directly over your hips with a neutral head and neck position, keep your chin tucked (like your holding an egg under your chin)
- Keep your chest up and hold dumbbells at the shoulders or by your sides
- pre tension your shoulders, hips and ENGAGE YOUR CORE! 
- Your ribs should be down and your pelvis should be tucked 
- While maintaining a neutral spine, Step back bending your hips, knees and ankles to lower your hips to the floor until your back knee is an inch or two from the ground!
- at the bottom of the lunch both of your legs should be roughly at 90° and your pelvis should be neutral
- Pause for a second at the bottom
- To begin your upward movement keep your chest high and put your entire foot into the ground, using your glue and quad to push back to the upright position
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Begin the movement by bending at the waist and pushing your hips back towards the machine (making sure that back is straight and core is engaged) 
- You should have a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
while pausing for a second 
- Repeat for the desired number of reps

*increase weight each set*

Cable pull through

- hold the cable in each hand, and then stand away from the machine so that the slack tightens 
- Make sure to keep your core engaged and you’re back straight in this position 
- Drive your hips back while bending your knees and keeping your chest up
- For the handles leading with your elbow while standing back up, ensuring to tighten the back muscles in this position, and then return handles to the starting position!