Name: Playbook - Sarah Brock - Leg day 3/15
Uploaded: 2023-09-03T03:31:40.503Z
Duration: 60 min
Description: Leg day 3/15

1. Superset: 
-Deficit sumo KB or DB Deadlift
4 x10
-Standing Glute kickbacks with band 4 x 20
-Standing glute lateral raise with band 4 x 10

2. Superset: 
-DB walking lunges 4 x 10 steps each leg
-DB or KB band RDL

3. Superset
-Deficit Static lunge 4 x 10
-Deficit Hip extension with band above knees 4 x 15
- Hip extension bridge hold with band stretch 4 x 15

4. Single leg SLDL 4 x10

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a deadlift

Kettlebell sumo deadlift- deficit

- Place band above knees. Slightly bend at the hips and knees. 
- Push back and up with one leg stretching the band when the leg extends. stabilizing on the other leg. Squeeze your glute as your leg extends out and up
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Standing glute kickbacks w/ band

Standing band fire hydrants

Superset

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright

Walking lunges with dumbbells

-Loop band around hips then step out until
Stretching the band until. It should feel like work to stand with hips extended. Grab the dumbbells/kettlebells. 
-Hinge forward from the waist keeping a neutral spine and a slight bend in the knees
-Go down as low as you can keep g the spine straight. pull back up

Dumbbell/ Kettlebell RDL with band looped around hips

-Elevate front foot while in the lunge position holding dumbbells in hand.
-The back foot heel should be raised through full range of motion. Bend back knee to the ground pushing through the front foot and the ball of the back foot. 
-Return to starting position. Repeat.

Front for elevated Dumbbell static lunge

- Lay on the floor with your legs bent and feet elevated
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with abduction

Triset

Single straight leg deadlift

Leg day 3/15

Chest 9/11

HITT 9/12

Legs/ glute focused 9/16

Rest day:)) 9/17

It was great but short. I added some More abs and RDLs to get it to a full body workout and added some bike at the end. It was great! What I love about your workouts is that they are customizable .

Miglena

Chest 9/4

HITT 9/5

Shoulders & glutes 9/6

Love your workouts! Congrats on your big win! 💯🎊🥰🏆🎉🥇

Back 9/7

Rest day:)) 9/8

Legs 9/9

Rest day:)) Sunday 9/10

What an unassuming scorcher!!!! First time I didn’t modify any moves and used weights heavier than I’ve ever used! Thanks girl!!! 🩷🙏🩷

Legs 7/11

Steady state cardio 7/12

Shoulders 7/13

Back 7/14

Arms & Abs (home) 7/15

Rest day:)) 7/16

Legs

Kathy

Chest

Rest day:))

Steady state cardio

Shoulders

Back

Chest & Tri’s 6/19

Back 06/20

Arms & Abs 6/21

Shoulders 6/22

Legs 06/23

Steady state cardio 06/24

Rest day snoozing 6/25

Chest & Tri’s 6/12

Shoulders 6/13

Legs 06/14

Back 06/15

Arms & Abs 6/16

Rest day snoozing 6/17

Chest & Tri’s 6/05

Shoulders 6/06

Legs 06/07

Back 06/08

Arms & Abs 6/09

Steady state cardio 06/10

Rest day snoozing 6/11

Chest 5/29

Legs 5/30

Back 5/31

Shoulders 5/01

Arms & Abs 5/02

Steady state cardio 5/03

Leg day 3/15

More workouts from Sarah Brock