Name: Playbook - Nina Marie - Squats & Legs
Uploaded: 2024-05-04T18:31:14.976Z
Duration: 60 min
Description: Squats & Legs

Angie

This was a fun one. The lower reps for the squats allowed me to go heavier.
The rest of the workout i used more moderate weight so i could tackle all those higher reps. But i didnt go light because i still wanted to challenge myself.
Have fun with this one!
If you have time, go for the optional finisher. I only used my barbell for the front squats because that first set was pretty brutal after all the leg work.


Do not work for food that spoils, but for food that endures to eternal life, which the Son of Man will give you. On him God the Father has placed his seal of approval.
—John 6:27

Barbell Back Squat

- 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

Superset 1

Jump Lunge

Plate Overhead Step Up

Superset 2

- 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

Plate Overhead Walking Lunge

- 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 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Circuit

- Stack your shoulders hips and heels over each other with the barbell at your chest in a front rack position 
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- 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

Squats & Legs

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