Name: Playbook - Legal Weight - BIG LEG DAY 🦵🏽
Uploaded: 2024-03-24T14:44:08.703Z
Duration: 75 min
Description: BIG LEG DAY 🦵🏽

We’re hittin a full leg day today. Quads, Hamstrings & Glutes. You won’t want to skip this one.
Make sure to properly warm up & don’t rush through the sets.
Let’s Work!

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Lower body prep. As you take a few steps, pull knee all the way to your chest

Walking Knee Drives

Lower body prep. Take a step in one direction, shift weight all the way to that side bending that knee while the other leg stays straight. Rock from left to right then swing the trailing leg around and repeat

Lateral Walks

Warm Up

The hamstring curl is a drop set each set. 
Set the weight, do 15 reps then lower the weight and immediately do 15 more.

Lay onto bench, keep hips down & bring legs all the way up & full extension on the way down

Prone Hamstring Curl

Grab 2 dumbbells, feet hip width apart. Push hips back as far as you can while the dumbbells descend down your legs. Go to mid shin or lower. Stand all the way up & lock out.

Dual Dumbbell RDL

Circuit 2

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

Holding DBs by your side, step onto the box/bench with one foot, bring the other one up. Step down with the leading leg, then bring the other leg down. Try not to push off too much on the trailing leg

Dumbbell Step Ups

The leg extensions are a drop set, each set.
Set the weight & do 15 reps. Lower the weight and immediately do 15 more

Adjust seat, keep back & hips down by holding onto the handles as you extend your legs. Slow tempo always. Don’t rush through the reps

Leg Extensions

In a split squat stance, one leg behind the other, 
drop back knee down to the ground. Both legs at 90°, then stand up tall

Dumbbell split squats

Circuit 3

Place heels on wedges or plates for elevation. Keep back flat as you pick up the bar, bending at the knees. This is a Quad Focused Exercise

Heels Elevated Hex Bar “squatty”Deadlifts

Hold Landmine by chest using both hands. Lunge back, crossbody with the leg that’s closest to the Landmine then into a high knee drive

Landmine Curtsy Lunge

Circuit 4

BIG LEG DAY 🦵🏽

Full Body

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Rosalyn

Full Body Quickie!

Arms & Abs

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Ange

Kettlebell Day

Chest & Shoulders

Solid Core

Leg Day 🦵🏽

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kaitlin

Kettlebell Full Body

Back & Shoulders

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

Claudia

Dumbbells ONLY!

Great workout. First one completed. More to come.

BIG LEG DAY 🦵🏽

More workouts from Legal Weight