Name: Playbook - Madyson Foy - LEG DAY BABY 😤
Uploaded: 2022-11-15T04:53:42.867Z
Duration: 65 min
Description: LEG DAY BABY 😤

Regular stair stepper

Feet is a squat stance. Forward fold knees slightly bent. Grab your toes and go down to a squat then back to a forward fold. If you need to just do a forward fold and the a deep squat individually that is fine too!

Pike to Squat

- Arms a little wider than shoulder width 
- Keep your hips tucked in 
- Engage your core 
- Keep everything tight

High plank

Warm up

- Increasing weight each set 
- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Tempo back squats (4s down, 4s at bottom, 4s up)

- Keep your core tight
- Keep your knees down 
- Focus on squeezing your glutes when you reach the top

Frog thrusters

- 10 each leg 
- Start with the barbell in the front rack position 
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

Circuit 1

- Start in a push up position, pressing your hands into the floor and keeping your lower back flat by squeezing your abs.
- Bring one knee toward the space between your hands and do not let the foot touch the floor until it has returned to the original position.

Mountain climbers

- Jump onto the box/bench and down to the floor
- Repeating sequence back and forth

LEG DAY BABY 😤

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