Name: Playbook - Nina Marie - Leg Day
Uploaded: 2024-03-29T00:50:57.244Z
Duration: 50 min
Description: Leg Day

Quads are going to feel this one the most! But calves and hamstrings will make an appearance as well.
Ending with a little cardio. 
Get creative and make it fun!

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

Perform all reps on one leg before switching to the other side

Dumbbell Mule Kick

Superset 🍑

Heel Elevated Goblet Squat

Perform all reps on one side
Step up to lunge is one rep

Then switch to the other side

Step Up to Reverse Lunge

Wall Sit Alternating Leg Extension

Quads on 🔥

- 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

Set a timer for 35 seconds of work, 15 seconds of rest. You are going to sprint for 35 seconds, then stop and rest for 15.
If you cant run, do some other form of cardio: burpees, high knees, run in place, jump rope, jumping jacks, etc…

Leg Day

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