Name: Playbook - Sarah Brock - Legs & abs 2/17
Uploaded: 2023-03-28T02:16:36.310Z
Duration: 55 min
Description: Legs & abs 2/17

Dumbbell alternating back lunge

Knees to chest

Superset

- Begin with dumbbells at shoulders
- Step forward and lower down until 90 degrees
- Press through the front heel and stand up
- Repeat with the other leg

Dumbbell front rack walking lunges-10 steps each leg

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

- Start kneeling with wheel in front of you, directly under shoulders
-Extend hips first, then roll arms out as far as you can tolerate. 
- Pull hands in first, then round the spine curling back into your knees. Simulate a reverse crunch.

Ab wheel rollout

Super-set

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge- 10 reps each side

- Hold two weights by your sides 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted Jump Squats

Bench hugs with resistance band above knees feet together

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks-15 each side

Legs & abs 2/17

Legs 1/2

Back & Bi's -1/4

Chest & Shoulders 1/6

Back & Bi's 1/9

Legs  1/11

Shoulders & arms 1/13

Chest & Arms 1/16

Tracy

Legs & abs 1/18

Back & Shoulders 1/20

Chest & Shoulders 1/23

Legs & Glutes 1/25

Back and arms 1/27

Chest & Tri's 1/30

Chest & Tri's 3/03

Back and arms 3/01

Steady State cardio 2/27

Back & Shoulders 2/24

Legs & Glutes 2/22

Chest & Shoulders 2/20

Chest & Shoulders 2/15

Back & Bi’s 2/13

Legs 2/10

Back & Bi's 2/8

Chest & Shoulders 2/06

Legs  2/03

Back & Bi’s 2/09

HITT: full body workout 3/2

Shoulders 2/27

Legs & abs 2/17

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