Name: Playbook - Nicole Kobelka - Leg day!
Uploaded: 2022-10-06T11:20:41.891Z
Duration: 45 min
Description: Leg day!

- 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

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to stand up

Hack squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Holding onto a rig for assistance 
- Lift onto your tip toes
- Lower your body into a squat by bending your knees and leaning your body backwards
- Push yourself back up

Sissy squat

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Leg day!

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