Name: Playbook - Legal Weight - Leg Day 🦵🏽
Uploaded: 2024-04-10T11:53:25.549Z
Duration: 75 min
Description: Leg Day 🦵🏽

BIG Leg Day today hitting quads, hamstrings and glutes. It’s a good one 😮‍💨 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. 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

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

Bodyweight Walking Lunges

Warm up

The leg extensions will be a drop set for each set. 10 reps, lower the weight, 10 reps, lower the weight and finish with 10 more reps. That’s 1 set. You’ll do 3 sets

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

Place bar onto your traps. Pull bar into your traps as you take a big step backwards. As you drop down into a split squat, both legs should be 90° with the back knee touching the ground on each rep.

Barbell Split Squat

Circuit 1

The hamstring curl will be drop sets just like the leg extensions.

These can be done prone (lying down) or seated hamstring curl.

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

Prone Hamstring Curl

Step up to the bar, place hands outside of your hips. Push hips back & pull down on your shoulder blades keeping a flat back. Knees may have a slight bend

Smith Machine RDLs

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

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 3

- Start with a barbell on your upper back
- Push hips back and descend until your glutes or hamstrings touch the box
- Drive through heels and stand back up

Barbell box squats

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

Circuit 4

Leg Day 🦵🏽

Shoulders & Quads

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

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

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

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

Leg Day 🦵🏽

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