Name: Playbook - Sarah Brock - Legs & Glutes 1/25
Uploaded: 2023-03-28T02:16:36.276Z
Duration: 60 min
Description: Legs & Glutes 1/25

Squat 5 reps then walk 10 steps laterally then squat another 5 reps then walk back. This equals one set of the squats and band walk.

- Stand with feet shoulder width apart and band above knees. Stretch the band with the knees. Keep the band stretched by driving the knees out
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats with band above knees

Lateral squat walk with band around knees

- 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

Tri- set

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower dumbbells to floor into a squat touching the dumbbells to the ground while keeping your back straight, pulse at the bottom of the movement. Drive knees out throughout the exercise so you feel a stretch in your inner thighs
- Stand up to full extension

Dumbbell sumo deadlift with pulse

Deficit sumo straight leg deadlift

Superset

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge- same leg

- Holding the dumbbells at your sides
- 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 desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Super-set

- Begin with kettlebell in hand and feet hip width apart
- Lower kettlebell down while straightening your leg behind you

2 Kettlebell single leg RDL

- Start with kettlebells on the ground in front of you and feet in a wide stance
- With chest lifted and core engaged bend at the waist and pick the kB’s up. 
- While maintains a neutral spine and tight upper back, hinge back from the waist as if a rubber band is pulling your hips back. This is not a squat! The KB’s stay close to your pelvis as you drive your hips back. 
-Then, thrust your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Legs & Glutes 1/25

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