Name: Playbook - Madyson Foy - Leg day 🔥
Uploaded: 2022-11-15T04:53:42.850Z
Duration: 45 min
Description: Leg day 🔥

Ashley Vaughn

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

- 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
- Your knees should be inline with your toes

Air squats

10 reps each leg! 

- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Body weight reverse lunge

-Start with the rope behind you, with plenty of space around you. Whip the rope round and jump up with both feet over the jump rope and land on both feet. Aim to keep your posture straight throughout.

Jump rope

Warm up

Front squat

- Increasing weight each set 
- Number of reps is each leg 
- Bring one leg back behind your front leg
- Hinge at the hip and bend at the knee to come down
- Try to reach parallel and come back up
- Work both sides
- Front foot elevated

Curtsy skater squat

- Number of reps listed is for each leg 
- Begin with a dumbbell in each hand or one up to your chest
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Lay with your knees bent at 90 degrees and feet off of the floor.
- Reach your fingers toward the ceiling.
- Glue your lower back to the floor.
- From this position, reach opposite hand, and opposite foot our as far as you can without losing lower back contact to the floor, exhaling as you reach

Flutter Kicks

Circuit

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- You can move side to side if it feels good

Leg day 🔥

Community

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