Name: Playbook - Leticia Martinez - Beginner Full Leg Workout!
Uploaded: 2023-12-03T23:39:02.312Z
Duration: 45 min
Description: Beginner Full Leg Workout!

The perfect leg day when getting back into the gym! working on squatting, hinging and lunging to go over the major movements before advancing into more challenging exercises! highly recommend to review over the FORM 101 tab before beginning!

You will start this workout off with a 5 min stair-master warm up!

Stair master

you'll hold the weight in front of your chest with both hands. As you squat down, your elbows will track between your knees while the weight follows.
3 sets of 10 reps, rest 1 minute.

Goblet squats

you will complete these 2 exercises before resting 1 minute. Doing these exercises back to back is called a superset.

Begin by standing with your feet hip-width apart and knees slightly bent. Hold one dumbbell in each hand, and place them in front of hips with palms facing thighs. Keeping your spine in a neutral position and squeezing the shoulder blades, start sending the hips back.

Dumbbell RDL

Lateral band walks primarily target and strengthen the hip abductor muscle group. The exercise strengthens and tones these muscles that line the hips and glutes. The hip abductors have three primary mover muscles, including: Gluteus medius.

Banded lateral walks

Superset 1

Step 1:Take a dumbbell in each hand and stand with your feet together.
Step 2: Step back with your right foot and bend at both knees until they make a 90 degree angle.
Step 3: Stand back up and bring your right foot back even with your left foot.
Step 4: Repeat the same motion but step back with your left foot this time.
Step 5: Continue alternating back and forth for the desired amount of repetitions.

12 reps in total, 3 sets.

Alternating Dumbbell Reverse Lunges

Press the feet into the ground about hip-width apart, hold one dumbbell in each hand and rest them on top of the hips to add external resistance. Slowly lower the tailbone towards the floor while holding the weights on the hips, and to return to the top press both feet into the floor and squeeze the glute muscles.

Floor Lying Dumbbell Glute Bridges

Place a resistance band loosely around both ankles. Position your body on all fours on the ground. Using the standard fire hydrant technique, raise one knee at a time to bring your leg to a 45-degree angle against your body. Repeat the exercise on each leg.

12 reps each side.

Beginner Full Leg Workout!

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