Name: Playbook - Paton Willbanks - W4/D1 Leg day
Uploaded: 2023-05-28T16:33:18.856Z
Duration: 40 min
Description: W4/D1 Leg day

Jodi

1st workout of the last week! Start off strong! 🔥

- Keep a slight bend at both knees and a neutral spine
- Place one toe in line with the other heel
- Hinge forward, lowering the dumbbells straight down 
- Drive your hips forward and lower dumbbells to mid-shin length
- Pause at that position for two seconds 
- Use your glutes and hamstrings to power back to standing
- 8 on each side

staggered RDL + pause

- Place your upper back on the bench
- Have a staggered stance with your feet and place dumbbell on hip
- Push through your heel raising your hips 
- Engage your glutes at the top
- 10 on each leg

staggered hip thrusts

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Stand in a wide toed out stance 
- Drop to lower weight from exercise above
- Lower into a squat and pulse for 12

Sumo squat pulses

Superset

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Pulse at the top
- Complete 20 on each side

Donkey kick pulses

- Lower hips down to the ground into a seated position
- Reach parallel and explode up
- Absorb landing and go straight into the next squat

MODIFICATION: take out jump and come onto your toes instead like a calf raise

Jump squats

Triset

W4/D1 Leg day

Elaine

Kacy

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!

W4/D1 Leg day

Community

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