Name: Playbook - REVIVALL | MCKENNA ASHCROFT - MONDAY - leg day
Uploaded: 2024-03-07T05:07:38.905Z
Duration: 45 min
Description: MONDAY - leg day

Goal is to lift medium to heavy weights for each excersise!

- Begin with dumbbells 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
*get heavier each set

Dumbbell back squat

- Begin with a dumbbell in each hand
- 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 
- Lower the dumbbells forward to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Complete desired reps then repeat on the opposite side
*get heavier each set

Dumbbell bulgarian split squat to RDL

- From a standing position take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Reverse the movement back to starting position 
- Alternate between each side

Reverse lunge w/ dumbbells

- Start with feed hips widths distance
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Pause at the bottom
- Drive through your heels to stand back up

Dumbbell goblet squat

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

First split squat you will do with weight and the second split squat without. 
Three rounds on side one, then burn out side two with three rounds.

- With weight
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Without weight
- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Bulgarian split squat

Split squat superset

MONDAY - leg day

77Chan!77

THURSDAY - Ass & abs

This is killer love it easy to do at home as a mom

I love that there are videos along with a written workout. That way I know how to do it. This app with mckennas instructions makes working out easier because she tells you what to do and you just do it! Highly recommend

Alexa

Did half today, and will do the rest on my next leg day. Thank you! So fun seeing you on another fitness venture 🤍

MONDAY - leg day

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