Name: Playbook - Nicole McCahan - Leg Day Pump
Uploaded: 2023-02-21T19:21:26.736Z
Duration: 30 min
Description: Leg Day Pump

Leg Day

1. Split Squats
8-10 reps (each side) x 3 sets

2. Squat Walks
2 steps = 1 rep
10 reps x 3 sets

3. Kickstand RDLs
10 reps ( each side) x 3 sets

4. Sumo Pulse Squats
10 reps x 3 sets

- Stand with feet apart with a dumbbell in each hand 
- Lower the back knee to the ground making sure the front knee doesn’t go over the front foot 
- Stand up to the starting position 

8-10 reps (each leg) x 3 sets

Split Squats

- Step the feet apart a little bit
- Lower down into a squat
- Take two steps to left and then two steps to your right staying low the entire time
 * 2 steps = 1 rep

10 reps x 3 sets

Squat Walks

- With feet together take one foot and step back a tiny bit, keeping that knee slightly bent at all times
- Holding a heavy dumbbell with both hands slowly lower it down to mid shin or your feet
- Thrusts the hip forward as you come back to standing position

Repeat this on both legs
10 reps (each side) x 3 sets

Kickstand RDLs

- Stand in a wide toed out stance 
- Hold a heavy dumbbell with both hands 
- Lower into a squat pulsing once 
- Stand up to full extension

Leg Day Pump

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