Name: Playbook - Paton Willbanks - W2/D1 Leg day
Uploaded: 2023-05-21T21:45:32.646Z
Duration: 55 min
Description: W2/D1 Leg day

Marie

Kacy

Jodi

First workout of week 2!! LET’S GET IT!! 🔥

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- 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 10 reps then repeat on the opposite side

Curtsy lunge

- Step back and bring your back knee down 
- Come down until both legs are at about 90 degrees
- Pause at the bottom for 2-3 seconds
- Step forward keeping your chest up

Backward lunge with pause

- Lying on to your side, prop yourself up with elbow
- With a dumbbell resting on your side thigh, raise your leg straight up
- Lower it back to the other leg and repeat 15 reps on one side before switching

Lying banded leg raises

Superset 1

- Begin with dumbbell in front of your chest and one foot elevated
- Push hips back and lower down until your glutes touch the box
- Press through your heel and stand back up to starting
- 8 on each side

Dumbbell goblet box pistol squat

- Perform jumping squats switching between narrow and wide stance each jump
- Attempt with a low weight and drop if need to 
- Lower hips down to 90 degree and keep chest up
- In and out = 1 rep

Jump squats in and out

Superset 2

- Stand in a narrow stance with your heels elevated… I used small dumbbells but you could use a plate as well
- Push hips down and reach 90 degree angle at knee
- This will perform a goblet squat using a dumbbell
- Get ready to go straight into pulses

Dumbbell heel elevated narrow stance goblet squat

- This exercise will go immediately after you finished your normal weight squats
- While feet are still elevated, keep the dumbbell or drop to no weight if needed
- Push your hips back as you come down to 90 degrees
- Push through your heel to come halfway up and then back down
- Continue to pulse at the bottom for the reps

Dumbbell goblet squat pulses

- Standing with your feet close and heels elevated still
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Hold for 20 seconds but take quick break if need be 
- Stand up to full extension

Heels elevated dumbbell goblet squat hold

Circuit

W2/D1 Leg day

Elaine Rondon

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

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Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W2/D1 Leg day

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