Name: Playbook - Libby Petrucci - Leg Day (Gym)
Uploaded: 2024-01-13T00:33:53.197Z
Duration: 46 min
Description: Leg Day (Gym)

Finished all 6 weeks and loved it! Ready to start all over!

Elise

Let’s hit LEG DAY! Minimum movements but MAX effort! The weighted movements are meant to get you stronger and to ensure you are pushing hard to lift heavy!

The rest is important here because I want you to stretch for that minute. Try going from squats to lunges with little rest then take the whole minute to rest between rounds

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

** if you’re not able to go up in weight keep the reps the same (the highest number you can do 10-15 every set)

Barbell back squat

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge

Circuit 1 - Legs

Keep your weight on deadlifts challenging - light enough to get through 5 rounds, heavy enough to ensure your last rep or two is hard! 

Stretch after the bodyweight squats with hip hinges, good mornings, toe touches and hip flex ion openers.

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight
- keep hips low and lift the bar using your legs (not your back)

Deadlift

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up 
- keep core engage and reach up overhead going into toes
- Repeating the sequence for time or reps

Air squat to Reach

Circuit 2 - Legs

Keep the rest between movements at a minimum, but ensure you rest the full minute after the second movement. Breath, stand up, and stretch then hit that next set! 

Keep the weight challenging enough to finish - it will burn but it will be exactly what you want!!

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled


Alternate Exercise: Banded Abductions (same movement but using resistance band)

Abductor machine

- Sitting in an upright position with your back against the pad 
- Pull your legs together as you squeeze the pads inward
- Once the pads touch, slowly return to starting position

Adductor machine

Circuit 3 - Ab/Adds

Leg Day (Gym)

I just love these workouts. I used to get so intimidated when I walked in the gym. But now I just pull up my playbook and follow along with Libby. I feel strong and healthy and have so much more confidence!

Serena

Full Body Blast

Midweek Mayhem!

Push - Upper Body

This was killer! I won’t be able to walk tomorrow but I know my legs are going to look great!

Leg Day (Gym)

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