Name: Playbook - Morgan Olson - W4/D2 Leg Day Burner 🔥
Uploaded: 2024-01-21T02:10:11.714Z
Duration: 60 min
Description: W4/D2 Leg Day Burner 🔥

Christina

Haeley

Jessica

Honestly this is the first time you got me to tap out. That last round with the jump rope dude, holy killer.

Maddie

GOAL
A good squat comes from flexible ankles/hips, a strong ass, and a developed core #FoundationalShit

DETAILS

1. Feet under your hips, toes slightly turned out according to your ankle flexibility, and reach your hands forward for balance. 
2. Begin by simultaneously reaching your hips back and bending the knees.
3. As you descend, spread the Earth with your feet aka push those knees out. 
4. When the hips go just below the knees, you can stand up. If you look like a rounded goblin, you gotta stretch mo.
5. Ascend and squeeze that ass at the top of a rep for ultimate booty building.
6. Exhale on the way up

CUES

-Chest up
- Shoulder Blades Pinned
-Knees Push Out
-Weight in Heels

Banded Air Squat

GOAL
V important: release the tension at the bottom by resting on your back knee for 1 full second and keeping your chest over your knee. 

DETAILS
1. Start with one knee on the floor and lean your chest over your knee.
2. Starting with your hips and knees bent at 90 degrees and feet shoulder width apart. 
3. Press the floor away and stand straight up, keeping your feet in place.
4. Complete reps on one side. Then repeat on the other. 

CUES
- Chest Over Knee
- Brace Abs
- Mind-Muscle Connect

Split Lunge

GOAL
Speed racer x cardio

DETAILS
1. With a tall chest, run in place. 
2. Try to hit a ‘figure-4’ with your legs. 
3. Pull knees up and heels slightly towards butt. 
4. With an open palm, swing your arms from your butt cheek to face cheek. 
5. Swing from your shoulder blades. 
6. Exhale and keep your reaction time quick. 

CUES
- Tall Posture
- Exhale
- Knees Up
- Cheek to Cheek

Running in Place

Warm Up

GOAL
Pump those quads like a basketball needing air. Note: if you have pain in your knees, do hip loading squats to a box. 

DETAILS
1. Proud chest, feet under hips. 
2. Begin descent by pushing hips back and knees forward at the same time to maintain at upright chest. 
3. Lower slowly, keeping chest up. 
4. Squeeze quads to stand. 

Pro-tip: don’t lock out knees at the top. 

CUES
- Proud Chest 
- Pump Quads 
- Toes Forward
- Weight in Middle of Foot

Bodyweight Suitcase Deadlift

GOAL
You got back problems? Hip problems? Knee problems? Well I got 99 problems and unilateral movements will solve 98 of them. Only you can fix the problem of not wearing all black. 

DETAILS
1. Start standing in your deadlift set up you religiously memorized. It's pretty much exactly like a deadlift, except one leg is flying in the air like a ballet dancer. 
2. With the weight in front of you, begin by reaching one leg back into the air as you hinge at your hip. 
3. #DJKhaled's major key is to not rotate the hips up, rather keep the hips level. Think there's a glass of water on your lower back, you best not spill it.
4. Keep the knee pushing out, even though I know you're biting your lip just trying not to fall over. 
5. Same principles as the deadlift, keep weight close, chin tucked, hinge at the hip with a flat back. 

CUES
- Flat Back
- Push Hips Back
- Keep Hips Facing Straight Forward
- Balance Bitch
- Weight Close to You

Single Leg RDL

Deadlift Superset

GOAL
Side booty means a healthy lower back, knees and well a bigger side booty 

DETAILS
1. Start on all fours - knees and hands on the floor - with your core engaged and back flat.
2. Raise one knee out to the side (like a dog peeing on a fire hydrant).
3. Only go as far as you can without rotating at the hips or spine.

Reps are per leg. 

CUES
- Squeeze from Hip
- Don’t Hike the Hip 
- Control & Slow

Banded Fire Hydrant

GOAL
Glute max development for no lower back pain and more activation cuz booty 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg back .
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Kick Back

GOAL
Side booty for...welp side booty and the healthiest knees since you were a newborn 

DETAILS
1. Place a band above your knees. 
2. Stand upright with a proud chest and slightly hinge over by pushing the hip back a few inches.
3. Begin by squeezing one leg out to the side.
4. Slowly initiate the movement by squeezing, not swinging.
5. Lower slow and repeat. 
6. Switch sides. 

Note: sometimes the stable leg gets tired, it’s okay, we’re also working your ability or stabilize and resist tension. 

CUES
- Mind Muscle Connect
- Initiate from Glute
- Slow & Controlled

Banded Glute Abduction

Mini Band Fire 🔥

GOAL
More inner thigh and outter butt work 

DETAILS
1. Lying on your back either on a bench or on the floor.
2. Bend at the knees, feet wide, toes 45 degrees out and plant your feet into the floor.
3. Press into the floor with your feet to raise your hips, and squeeze your glutes at the to initiate the movement.
4. Exhale gently to engage your abs, putting less pressure on your lower back.

CUES
- Initiate with Squeeze of Booty
- Drive from Heels
- Knees Over Ankles

Bodyweight Sumo Glute Bridge

GOAL
Squat with a glute and adductor focus 

DETAILS 1. Place your feet in a wider-than-shoulder-width stance with the toes slightly pointed out and knees slightly bent. Keep your neck neutral. This will be your starting position.
2. Descend into a by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
3. Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.
4. Tilt your pelvis and squeeze your butt to stand. 
5. Repeat for recommended amount of repetitions.

CUES
- Brace Abs
- Flat Back
- Hips Back

Wide Stance Squat

GOAL
This is a weird one but your calves will thank me later

DETAILS
1. Get into a low squat - yes your mobility better be good. If it isn’t start doing a squat hold for 1-5 min every day.
2. Hold onto something so you aren’t gonna fall over.
3. Begin by pushing your heels as far down as possible.
4. Shift your weight forward towards your knees.
5. Extend your foot and flex your calves as hard as you can.
6. Slowly lower and repeat. 

CUES 
- Mind Muscle Connect to Calves
- Knees & Weight Forward

Squat Calf Raise

Circuit 🔥🔥🔥

GOAL
Increase coordination, flush lymph, strengthen your fast twitch muscle fibers, and increase speed #SoAthletic

DETAILS
1. Feet together.
2. Grab rope with wrists slightly in front of hips.
3. Thumbs face away from the body, shoulders are relaxed, and chin is neutral.
4. Hop low and quickly on your toes will whipping the rope with your wrists. 
5. Let the rope rotate around your body and jump as the wrists slap down.

Pro-Tip: The more relaxed you are, the longer you can keep your natural rhythm.
Pro-Tip II: Drop the rope. Jump low and fast and slap your hands on the front of your thighs. Double tap them to practice double unders. This simulates the timing and coronation needed to jump rope. After warming up with this, carry the same rhythm but just add the rope. 

CUES
- Hips In Place
- Posture is Upright AF
-Ribs Tucked

Jump Rope

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Cristen

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Kayla Jones

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Love this one!!!!🔥🔥🔥🔥🔥🔥❤️

Thank you so much! Your workouts are exactly what I was looking for. I appreciate you so much

W4/D2 Leg Day Burner 🔥

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