Name: Playbook - Legal Weight ✖️ - LEG DAY *knee dominant
Uploaded: 2026-06-20T14:13:33.807Z
Duration: 60 min
Description: LEG DAY *knee dominant

Ashley

We have a knee dominant, lower body workout today that will hit quads, hamstrings & glutes. 
Let’s get it 🔥

The leg extensions will be single leg and bilateral.

10 reps single leg, left & right leg
then…
10 reps bilateral (both legs)

That’s 1 set.

You’ll do this 3x.

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

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

Circuit 1

Grab the Landmine bar & place against chest by interlocking your fingers. Feet hip width or slightly wider. Push hips back as you descend into a squat

Landmine Front Squats

Clean the DBs into a front racked position. 
Step onto a block/box for a deficit.

Take a step back, dropping your knee to the floor. 

Keep your chest up throughout the exercise.

Dual Dumbbell Front Rack Reverse Lunge *deficit

Circuit 2

Hold Landmine by chest or on the shoulder of the working side, legs in a split squat position. Your front foot/heel will be elevated. If you don’t have access to medal wedges then you can use a plate for elevation. Drive that knee over the toe as you descend.

Landmine Split Squat Heel Elevated

Place a box or bench near the cables. Grab onto the handle with one hand and hold on with the other hand for support. As you step down, push the trailing leg out as far as possible. Make sure the working leg/knee does not go past your toe. Keep the shin in a straight line.

Cable Step Downs

Circuit 3

Place feet low on the plate, close together (narrow stance). Make sure your back stays flat against the back pad as your descend. Legs should break parallel or at least hit it for each rep. If you’re having trouble getting low, place a foam roller under the shoulder pads against your  upper back so that you have a slight forward lean.

Hack Squat

Start in a split squat position with one knee on the ground. Explode up & switch legs. Be careful on the descent, don’t bang your knee on the ground.

Split Squat Plyos

Circuit 4

LEG DAY *knee dominant

Hybrid 🔥

Upper Body Push Day

GLUTES 🍑

Stephani

Weekly Cardio 🔥

Katrina

Warm up & Stretch

Back Day

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Hyrox

10 minute 🔥Core Circuit

GLUTES!

P.Chain ⛓️‍💥

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

LEG DAY *knee dominant

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