Name: Playbook - Sam Lodge - Gym Workout | Legs & Core
Uploaded: 2024-02-16T21:17:38.603Z
Duration: 45 min
Description: Gym Workout | Legs & Core

Kelly

Legs + Core Gym Workout!
⚡️This workout starts with a self guided warm-up circuit and ends with a bodyweight core circuit
⚡️Big movers include deadlifts, leg press and some jumping exercises
⚡️Pace yourself throughout the workout, using the demo videos & cues to follow along

GOOD LUCK!

Activate glutes and core before we add your bigger lowerbody movements!

Circuit these 3 exercises to light up the booty, hamstrings and quads!😉

- Place band just above your knees then lay down on one side 
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete 30sec on each side

Banded clamshells

- Start in a glute bridge 
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position
-6-8 reps each leg

Single leg glute bridge

-start kneeling with core engaged 
-pressing down through your shins begin to lean yourself back to 45degrees
-return to your starting point
-8-10 reps total

Kneeling Eccentric Quads

Leg Day Warm-Up Circuit

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing
- Complete 10-12 reps for your first “warm-up” set - then increase your weight and complete 3 more working sets  (8-10reps)

Romanian Deadlifts

- Keeping your back flat against the pad
- Place one foot midway on the platform
- Lower your leg toward your chest
- Drive through your heel to press the sled back to starting position
- Complete 10-12 reps on each side

Single Legged Leg Press

Rotational Jumps, SL Squats, Stability Ball Hamstring Curls

- Squat down and jump as high as possible rotating 180 degrees for 30sec.

Rotational Vertical jumps

- Begin with kettlebell 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
* Complete 8 reps on each side

Kettlebell Goblet Box Pistol Squat

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs
- Complete 8-10

Stability Ball Hamstring Curls

Functional Circuit

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
*Complete 10-12reps

Leg extensions

- Start with a plank position 
- Push your body forward keeping your core engaged
- Push your body back and repeat sequence

Elbow plank rock (forward to back)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

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

Gym Workout | Legs & Core

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