Name: Playbook - Nina Marie - W3/D1 Leg Day Circuits
Uploaded: 2024-05-11T01:19:08.266Z
Duration: 55 min
Description: W3/D1 Leg Day Circuits

Starting off week 3 with a bang! Legs! Get ready to work and feel good afterwards!

This leg circuit will be a fun one. You will begin with bulgarians on the right. After you finish the last rep, immediately drop the weight, turn around and peform step ups on the right leg only. Then you switch sides and repeat.

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Barbell Bulgarian split squats RIGHT

Bodyweight Step Up RIGHT

Barbell Bulgarian split squats LEFT

Bodyweight Step Up LEFT

Bulgarians & Step Ups

Barbell Back Squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

Squats & Deads Part 1

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Squats & Deads Part 2

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Dumbbell Swing

- anchor your feet under a set of heavy dumbbells
-sit up

Anchored Sit Up

Finisher

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