Name: Playbook - Natalie Kimball - W6/D2 Leg Day Burner
Uploaded: 2023-03-11T02:11:59.325Z
Duration: 15 min
Description: W6/D2 Leg Day Burner

Jennifer 

This is a burner for sure! 

Do as many reps as possible within the 30 seconds.
Pulse Squats
In and out Jump Squats (can be modified for in and out steps)
Kneeling to Squat can be modified for "marches" or low-impact high knees.
Lateral Lunge 
Sumo Deadlift 

Get after it and enjoy the burn!!!

Get the party started with this 15 - minute full-body dumbbell routine! 

FULL BODY DUMBBELL officially launches on January 9th, 2023! Use this routine until we get started, together!

1. Start with feet shoulder-width apart or slightly wider; toes can be straight forward or pointed slightly out.

 2. Drive the hips back and then allow the knees to track forward as you descend into your squat. 

3. When your thighs reach parallel, draw your core up and in, engage your glutes and press your knees out as you come into your squat position. At the bottom of the squat find control as you pulse a few inches up and down for the entire exercise. 

Tip: Press the knees out as you come up and as you go down to get more glute engagement

Pulse Squats

1. Start with your feet about hip-width apart and drop down into a squat.
2. As you drive up into your jump squat you are going to land with your feet in a slightly narrower stance. 
3. Jump back out to hip-width apart and drop back down into your squat.

Tips: your narrow jump should be a quick "pop" while your wider jump should be more powerful, keep a soft bend in your knees when landing.

In and Out Jump Squats

1. Stand with your chest up, shoulders down, and back and core braced. Your feet should be hip-width apart as you step your left foot back. 

2. Come to a kneeling position with your left knee. As you exhale drive through both feet to hover your left knee 4 inches above the ground. 

3. Keeping your feet in the same position you repeat on your opposite side (right) until the reps or time is completed. 

Tip: Be careful to not use momentum, this exercise is about complete control

Kneeling to Squats

1. Step out with your feet as wide as possible (option to add dumbbell to the chest as shown).

2. Inhale as you engage through the right heel as you hinge your hips down and back while keeping the left leg straight. 

3. Exhale as you come back to standing engaging the core and the glutes. Repeat on the opposite side. 

Tip: Only step out as wide as you feel comfortable, your knees should be in alignment with your midfoot every time you press off. This movement also serves as a hip opener so keep that in mind!

Lateral Lunge

1. Place the KB or DB in between the arches of your feet, position your feet wide and push your knees out until they're in alignment with the middle of your foot. (If your knees aren't tracking mid-foot they're too wide.) 

2. Hinge your hips back and grip the hand pretend as if you were trying to bend the barbell in half, this engages your back.

 3. Brace your core, pull your shoulders down and back, feel tension on your glutes, and push your knees out as you come to a standing position. Repeat. Tip. Draw up and in on your core and check to see if you have tension in your glutes before every lift. Always make sure the knees are in alignment with the toes. Pressing the knees out on the upward motion and out downward motion is very helpful. 

Tip: If you're out of alignment bring your stance in more narrow. Wide stance deadlifts require a lot of mobility.

Sumo DB Deadlift

Kick off a great leg day with this burner!

W6/D2 Leg Day Burner

Good, didn't have weights just yet but should have them for tomorrow

Sarah Snipes

Antonio

Great workout. Exactly what I was looking for. 💪🏻

Connie Brown

W1/D1 Intro to Full Body Dumbbell & 1st Workout!

Kelly

W1/D2 Full Body Weightlifting

This one was tougher with the burpees and quick lunges so I modified a bit. Legs still a bit sore from yesterday

A little brutal since I am starting this journey over again and had to modify a little, but great workout! I feel great!

Windy

If anyone thinks they can’t get a good workout in over 15 minutes I challenge you to do this one!!

Diana Wade

W1/D3 HIIT

W2/D1 Full Body Weightlifting

This HIIT workout is no joke! 🥵 Thanks for the burner!

Nikki

W2/D2 HIIT

Loved this workout! The sumo deadlifts were challenging for me but I really felt my hips opening up from doing them! Thanks for another good one! 💪🏼

W2/D3 Full Body Weightlifting

Another tough one! Thanks for the workout! 💪🏼

Definitely meant to hit 5 stars but was shaking after this one 🥵🥵

W3/D1 Full Body Weightlifting

Love these first thing in the morning. Really get the blood flowing for the day!

🥵 This was a burner. Thank you for the challenge!

W3/D2 HIIT

Really liked the rotating rows. I’ve never done them like that before. Definitely a good workout but quick.

Steph Walters

Another great workout! I’m loving these sessions! So quick & effective! 🥵💪🏼

W6/D2 Leg Day Burner

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