Name: Playbook - Paton Willbanks - W3/D4 Leg day
Uploaded: 2023-05-28T16:26:01.377Z
Duration: 50 min
Description: W3/D4 Leg day

Lots of squats today!! Getting to the end of the week!

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to midshins, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for 8 reps

Dumbbell RDL to squat

- 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
- On the way up, raise your heels off the ground, coming onto toes into a calf raise
- Lower back down into the goblet squat

goblet squat + calf raise

- Hold dumbbells at shoulder height with feet together
- Step foot out to the side, push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up stepping back to the beginning stance
- Alternate side steps
- 12 total reps

Side step to squat

Superset 1

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and place foot behind other coming into a curtsey lunge
- Complete 8 reps on each side before switching

MODIFICATION: lower box to step up on

Lateral step up to curtesy lunge

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for 12 reps

Squat pulses

Superset 2

- Stand with two dumbbells in the front squat position over a bench or a box
- Lower into a squat on the bench
- Stand up to the starting position
- Repeat for 12 reps

Box squats

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Pause for 2-3 seconds
- Extend your legs back to starting position
- 8 reps on each side

split squat pause

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Triset

W3/D4 Leg day

Elaine

Kacy

Jodi

W1/D1 Glute + Hamstring

Great workout. Those supersets are serious

Tavario

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Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

W3/D4 Leg day

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