Name: Playbook - Mariah Henke - W3/D2 Legs
Uploaded: 2023-01-04T20:38:55.309Z
Duration: 30 min
Description: W3/D2 Legs

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for  5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Stand in a wide toed out stance on two parallel elevated surfaces
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, reaching the dumbbell toward the floor
- Stand up to full extension

Elevated dumbbell sumo squat

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

W3/D2 Legs

I absolutely love this split. I was so used to training individual body parts. I like that I get to hit multiple different muscle groups. I think Mariah did a great job laying this out!

Dylan

W1/D1 Back and Biceps

Be prepared to sit down for the rest of the day/night after this leg workout.  Love it, killer leg workout!

W1/D2 Legs

Great chest, tri, and shoulder workout! I like hitting all 3 muscle groups at once.

W3/D2 Legs

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