Name: Playbook - Nina Marie - Legs & Abs
Uploaded: 2024-05-04T18:31:14.992Z
Duration: 50 min
Description: Legs & Abs

BB back squat 5x5 (heavy)

Circuit (x3)
BB back squat x15 (go light)
Single Leg calf raise x20/leg
Walking DB lunge x16

Core (x3)
Hang leg raise xAMRAP
Plank xALAP
Side plank x30sec/side
Plank rock x10


The Lord your God is with you, He is mighty to save. He will take great delight in you, He will quiet you with His love
Zephaniah 3:17

Barbell Back Squat

Drop the weight on the squats on this section to go unbroken at 15 reps

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Circuit

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Plank

Side Plank

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

Core

Legs & Abs

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