Name: Playbook - Sarah Brock - Legs & Glutes 2/22
Uploaded: 2023-03-28T02:16:36.303Z
Duration: 60 min
Description: Legs & Glutes 2/22

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell/ kettlebell bulgarian split squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Assisted Dumbbell single leg RDL

Super-set

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.

- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Bodyweight bulgarian split squats

- 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

- 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

2 Kettlebell swing

- Stand with band around both knees. 
- Raise one leg laterally stretching the band, as you stabilize with the other leg.
- Lower back down then repeat.

Lateral leg extension

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Legs & Glutes 2/22

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