Name: Playbook - Kyla Ritchie - Legs
Uploaded: 2021-01-18T11:49:32.037Z
Duration: 45 min
Description: Legs

First workout with you! Great fatigue but I could customize to fit my levels

melanie

Mareena Romanello

Ileana

Juli

This was amazing!! Totally will feel this tomorrow

Leanna Stephens

Katie

Erica

So hard!! By the last circuit I had to say, “Forget you weight!!” and did the duck walk on my own. Thanks for the challenge. Looking forward to tomorrow’s workout.

Leslie

Flor

Great! Challenging part was hamstring curl and placing the weight properly without help.

Jenny Luis

Kobi

Get ready for this lower body workout! Your hamstrings and glutes will be on fire, with a little quads and calves to finish off!

2 exercises, 4 rounds, 90 seconds rest between rounds

- Set the bar to the proper height in a power rack. Kneel behind the bar.
- Put a mat down to pad your knees
- Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. - - Unrack the weight.
- With your head looking forward, sit back with your butt until you touch your calves.
- Reverse the motion, returning the torso to an upright position.

Kneeling Squat

- Assume athletic stance, holding dumbbell just above knees
- Keeping core tight, back flat and feet flat on floor, bend at waist and lower dumbbells down front of leg as far as flexibility allows
- Forcefully contract hamstrings and glutes to rise to start position

Dumbbell RDL

Legs - Circuit 1

2 exercises, 4 rounds, 90 seconds rest in between

- Pause for a second at each point (with right foot on the bench, both feet on the bench, left foot on the bench)
- Keep a manageable weight comfortably racked across your shoulders throughout the exercise

Side step-up

- Can be performed on a similar machine if you find getting the dumbbells between your feet difficult

Bench Hamstring Curls

Legs - Circuit 2

2 exercises, 3 rounds, 90 seconds rest between rounds

- 10 reps on each leg
- Pay close attention to my form
- Try to keep your back still - don't arch it on your kick back!

Cable Kickback

- Keep arms straight throughout
- Focus on lower body - upper body should be still

Cable Sumo Squat

Legs - Circuit 3

- Use leg press machine but place heels hanging off bottom of the foot pad
- Focus on the entire lift coming from raising calves

Leg Press Calf Raises

- Hold dumbbell chin height
- Stay in a squatted position and walk like a duck!
- Each left+right step combo is 1 rep

Dumbbell Duck Walk

Legs - Circuit 4

Legs

Skye

Kelly

Back and Biceps

Chest, Shoulders & Triceps

Jennifer

Evelyn

Legs + Abs

Would have liked one more exercise added.

Erika

Intense per usual. After the first round I thought, “this just might be easy”. By the end of the second round I changed my mind. 🥵💪🏻🦵🏻👙😎

Legs

Community

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