Name: Playbook - Nona Bayat - Minimal Equipment Leg Day
Uploaded: 2021-11-18T20:27:40.088Z
Duration: 75 min
Description: Minimal Equipment Leg Day

Kasiya

Jasmine

Kaylaa

Cynthia

Fatima

Almost collapsed on the last superset. Loved it!

Alaina

Bettina

Allison

Michelle

amazing training, my legs are burningg!🔥

Maria

Yaritza

Great work out ! My legs can definitely feel it 😄

Mally

Chanel

Gissel

Danielle

That was so intense ! I had a great workout, I broke a sweat and it’s really hard for me to sweat.

Coral

Amelia

Minimal equipment but holy crap did it burn!

Brenda

I moaned like 10 times bc I couldn’t handle the mf pain

Cristal Altamirano

Shay Lee

Sasha

First workout that I did , I can’t feel my legs and that makes me happy because I know that I worked hard thank you so much

Wow, just wow, my legs are dying. I added some weith into the goblet squat doing a drop set

Mayra

Lauren

Equipment:
-barbell
-dumbbell
-plate
-stair master 
-leg extension machine

- Start with a barbell on your upper back
- Step forward with the first leg and lower back leg and try to keep it at a 90 degree angle 
- Bring back leg even with the first then step forward with this leg
-If you struggle with balance, take wide steps 
-keep back straight and chest up 
-keep core engaged 
-1 set= 10 steps there & 10 steps back

Barbell walking lunges

-keep shoulders rolled back
-chest up
-core engaged 
-while keeping your back straight, slowly hinge your hips so that you push your butt out and bring the weight down as closely to your legs as possible, then with your hamstrings & glutes you are going to bring that weight back up

Single dumbbell RDL

-start with 10 RDL then with NO REST do 10 sumo squats (this will equal 1 set) 
-for both exercises, keep chest up, shoulders rolled back, back straight, core engaged 
- RDL: feet are shoulder width apart, the only part of your body that is moving are you hips so hinge your hips so that your glutes push straight outwards so that it allows that dumbbell to go down, then use your hamstrings and your glutes to bring that dumbbell back up
-Sumo Squats: place feet in a wide stance with toes pointing outwards, have knees bend at a 90 degree angle, keep back straight, use your glutes to slowly bring the weight down and up.

Superset: RDL to Sumo Squats

-place heels on weight and put body weight on your heels 
-keep back straight, chest up, core engaged 
-keep feet shoulder width apart 
-slowly squat down and slowly return up 
-try to prevent knees from passing your toes

Elevated Heel Goblet Squats

-start with 10 leg extensions then with NO REST go into 10 Bulgarian split squats on right leg then 10 Bulgarian split squats on left leg (this equals 1 set)
-Leg extensions: sit up straight in chair, keep the foam in front of the ankles, keep toes pointing towards the foam (hugging the foam), slowly extend legs and have your quads squeeze at the top then slowly go back down
-Bulgarian split squat: have front leg be at a 90 degree angle, slowly go down using your glutes and slowly go up using your glutes

Superset: Leg Extension to Bulgarian Split Squat

-stand up straight 
-do not hold onto the railings 
-keep core engaged 
-lift legs using glutes

Minimal Equipment Leg Day

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