Name: Playbook - Letitia (Tish) Blacksher - Week 2/Day 1 (Legs)
Uploaded: 2022-11-21T16:39:13.070Z
Duration: 120 min
Description: Week 2/Day 1 (Legs)

Madison Buchanan

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down. Drive knees apart as you come down. 
- Reach below parallel, drive your knees apart, and push through your heels to come up

Dumbbell goblet squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Machine Hamstring Curls

Set A

- Grab a heavy dumbbell 
- Holding dumbbell in goblet position, with palms faced towards ceiling keeping elbows tight to ribs. Do not let elbows wing out 
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees, keep weight centered 
- Step back to the initial position

Alternating Goblet Forward Lunge

- Place your upper back on a bench, and dumbbell on lap 
- Feet are  in B-Stance position (staggered stance) 
- Push through your heels bringing your hips up 
- Engage your glutes as you come up, keep pelvis tucked (DO NOT HYPEREXTEND YOUR BACK)
- Lower back to starting position

*Can also be performed with dumbbell

B-stance Barbell Hip Thrust

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Set B

- Stand shoulder width apart
- Place your hands on the floor in front of you, drop chest to floor 
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Week 2/Day 1 (Legs)

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