Name: Playbook - Leah Casciano - Leg Focused Circuit
Uploaded: 2024-03-18T17:23:31.871Z
Duration: 50 min
Description: Leg Focused Circuit

😮‍💨😮‍💨😮‍💨🔥🔥🔥🔥

Leah

Full Body workout for all levels! 
Get warmed up before starting (check the 'BOOKENDS' tab), follow the circuits as written, or amplify/modify when necessary. 

Try to take only 60-seconds between circuits to ensure appropriate recovery while keeping the intensity high.

These circuits are using:
⚡️TRX
⚡️ DB's
⚡️ Cables

Full Body workout for all levels! 
Get warmed up before starting, follow the circuits as written, or amplify/modify when necessary. 

4-min AMRAP (as many reps rounds as impossible) + 30-second Burn-out

Each station has three movements working one at a time for the allotted amount of reps. You'll stop what you're doing at 4:00 and complete and 30-second BURN-OUT of the fourth exercise in that circuit.

Minimal rest between AMRAPS will help with keeping your heart rate elevated while longer rest will give for more recovery. 🥊💪🏼🔥

Equipment:
⚡️ TRX

- Lay flat on floor with knees bent and hands on TRX straps
- Lift hips
- Pull chest to handles

TRX Hip Press + Row

- Hold the kettlebell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

TRX Lateral goblet lunge

- Keep a slight bend at both knees
- Hinge coming straight down 
- Keep a neutral spine as you come down
- Pull up keeping your lats engaging

TRX Single-leg weighted RDL

- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up
- Work both sides

TRX Skaters

TRX Lower Body AMRAP

Warm-up on your own to get your heart rate elevated and blood movin! Go through these workouts at your desired effort and intensity. 

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells

- Place your feet hip-width apart, and dumbbell at your chest 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

DB lateral lunge

- Start with dumbbell in goblet position and feet under shoulders
- Step backwards a few inches and lower down until both knees are at 90 degrees
- Press through the front heel and stand up

DB short step lunges

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB sumo deadlift

Lower Body // Glutes & Hamstrings

Warm-up on your own to get your heart rate elevated and blood movin! Go through these workouts at your desired effort and intensity. 

Minimal rest will help with keeping your heart rate elevated while longer rest will give for more recovery between sets. 🥊💪🏼🔥

Equipment:
⚡️ Dumbbells 
⚡️ Stationary Machine

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/4 goblet squat

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Lower hips below parallel 
- Reverse back up to starting position

Cable RDL to Squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep 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 
- Repeat for the desired number of reps

Cable pull through

- Step through your entire leg before adding your second foot to the step 
- Extend all the way through your glutes with your chest slightly over your hips 
- Do not touch the railing

Stair Climber

Leg Focused Circuit

This was super challenging! My lower body is ready to give out and I'm sweating like crazy 😅

Heather

Edyta

🍑 Focused Circuit

Bodyweight Circuit

Amber

Alessia

Arms & Abs 💪🏼💦

Some of the reps/sets don’t make sense. For the unilateral stuff that is for 3 rds, should I be switching in the middle of the 40 sec?

Leg Focused Circuit

Community

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