Name: Playbook - Nicole McCahan - Weighted Leg Day (intermediate)
Uploaded: 2023-02-20T14:00:29.746Z
Duration: 30 min
Description: Weighted Leg Day (intermediate)

Leg day (weighted)

1. Single Leg RDL
8-10 reps (each side) x 3 sets

2. Sumo Squat/Calf Raise
10 reps x 3 sets

3. Curtsy Lunges
8-10 reps (each side) x 3 sets

4. Box Jumps
10-12 reps x 3 sets

- Hold dumbbell in one hand
- Lower the dumbbell slowly on opposite side down the leg
- Thrust hips forward and as you stand back up
- Use other arm for support on wall if needed 

8-10 reps (each side) x 3 sets

Single Leg RDL

- Hold a decently heavy dumbbell 
- Stand in a wide toed out stance 
- Lower into a squat
- Stand up to full extension pressing into calf raise (lifting the heels off the ground)

Sumo Squat/Knee Drive

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position.

8-10 reps (each side) x 3 sets

Curtsy Lunges

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

10-12 reps x 3 sets

Weighted Leg Day (intermediate)

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