Name: Playbook - Sarah Herse - 6/13- Legs Go Monday Leg Workout
Uploaded: 2022-07-10T16:25:00.365Z
Duration: 30 min
Description: 6/13- Legs Go Monday Leg Workout

I can do heavy duel leg RDLs all day and it's hard but I rarely get sore. Every time I do any kind of single leg or staggered stance RDL I can barely get through all the sets and then I'm brutally sore! Getting stronger though! Frikin love it! ❤️🔥💪

Ashlee

A. Warm up x 3 Sets:
A1. 50 jumping jacks
A2. 10 air squats
A3. 10 banded good mornings
A4. 10 alternating step-ups (light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)

B. 4 Sets:
B1. 1 & ¼ Dumbbell Squats x 10 reps
B2. Box Jumps x 10 reps (if you don’t have a box can use a stable elevated surface or perform dumbbell lunges)
*Rest 1 minute b/w sets

C. 4 Sets:
C1. Goblet pause dumbbell bulgarian split squat x 8 reps (left leg)
C2. Plyo step ups x 10 reps (left leg)
C3. Goblet pause dumbbell bulgarian split squat x 8 reps (right leg)
C4. Plyo step ups x 10 reps (right leg)
*Perform both movements on left leg, then perform both on right leg
*Rest 1 minute b/w sets

D. 4 Sets:
D1. Staggered stance RDL’s x 12/leg
*Rest 30 seconds b/w sets

A. Warm up x 3 Sets:
A1. 50 jumping jacks
A2. 10 air squats
A3. 10 banded good mornings
A4. 10 alternating step-ups (light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)

- Begin by standing with your feet together, knees slightly bent, and arms to your side. This will be your starting position.
- Jump by extending the knees and ankles while raising your arms and shifting your legs outward. Land on the balls of your feet with legs apart and arms overhead.
- Re-bend the knees and jump again while lowering your arms and returning your legs to the starting position.
- Repeat for the desired number of repetitions.

Jumping jacks

- Keep your feet at shoulder width apart and pointed straight ahead.
- When squatting, your hips will move down and back.
- Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
- In air squats, your hips will descend lower than your knees. Then return to starting position with hips fully extended to complete the rep.

Air squat

- Stand on a band with your feet equal distance apart (about shoulder width or a little wider) and put other side of band behind your neck.
- Grab the band at roughly shoulder level and pull up slightly to reduce tension on your neck.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.
- Repeat for the desired number of repetitions.

Banded good morning

(light dumbbells or just body weight, can sub with reverse lunges if you don't have a step/box)
- Stand in front of a bench or step, holding a pair of dumbbells with your arms by your side, palms facing in.
- Step up onto the bench and press through the foot on the bench/box to straighten your leg and come to full extension at top of the box, while lifting the other leg up to the box.
- Slowly lower your leg back to the starting position in a controlled decent and place both feet on the ground.
- Alternate legs and repeat.

Dumbbell alternating step-ups

Warmup (Lower Body 2)

B. 4 Sets:
B1. 1 & ¼ Dumbbell Squats x 10 reps
B2. Box Jumps x 10 reps (if you don’t have a box can use a stable elevated surface or perform dumbbell lunges)
*Rest 1 minute b/w sets

- Start with feet shoulder-width apart
- Dumbbells up by your face on your shoulder area and elbows should be facing forward
- Hinge at the hips and lower yourself into a squat until you are right below parallel
- Come up about 1/4 the way and then lower back down to below parallel 
- Come to full extension to complete the rep

Dumbbell 1 & 1/4 Front Squat

*If you don't have a box use a stable elevated surface*

- Stand with the box one short step in front of you and your feet shoulder-width apart.
- Bend your knees slightly and drop down, bringing your arms out behind you.
- Use the momentum from your quarter squat to propel you upward as you jump onto the box, allowing your arms to swing out in front of you.
- Land softly on both feet with a slight bend in the knees.
- Step back and down and repeat.

Box jump

Circuit 1

C. 4 Sets:
C1. Goblet pause dumbbell bulgarian split squat x 8 reps (left leg)
C2. Plyo step ups x 10 reps (left leg)
C3. Goblet pause dumbbell bulgarian split squat x 8 reps (right leg)
C4. Plyo step ups x 10 reps (right leg)
*Perform both movements on left leg, then perform both on right leg
*Rest 1 minute b/w sets

left leg

- Grab a dumbbell/kettle bell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.
- Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and pause for 2-3 seconds.
- Then push back up to a standing position. The higher the bench or box, the harder the exercise.

Goblet pause Bulgarian split squat

left leg

\- Start by standing in front of a box or stable elevated surface. 
- Begin by stepping up onto the box with one leg and exploding up and driving the leg (not on the box) up and bending at the knee and then coming back down on that leg
- Continue for recommend amount of reps then repeat on opposite leg

Plyo Step Ups

right leg
- Grab a dumbbell/kettle bell and stand with your back to a bench or box. With both hands, cup the top end of the weight in front of your chest, your elbows pointed down. Place the instep of one foot on the bench or box.
- Keeping your torso upright, lower your body as far as you can until your front thigh is parallel to the floor, and pause for 2-3 seconds.
- Then push back up to a standing position. The higher the bench or box, the harder the exercise.

right leg
- Start by standing in front of a box or stable elevated surface. 
- Begin by stepping up onto the box with one leg and exploding up and driving the leg (not on the box) up and bending at the knee and then coming back down on that leg
- Continue for recommend amount of reps then repeat on opposite leg

Circuit 2

D. 4 Sets:
D1. Staggered stance RDL’s x 12/leg
*Rest 30 seconds b/w sets 


- Holding dumbbells in one or both hands, step the leg back, keeping your heel off the ground, so that you are in a staggered stance. The front foot remains flat on the ground.
- Bracing your core, and locking your shoulders, hinge back at the hips, pushing your glutes backwards, keeping your eyes down and slightly in front of you as not to strain your neck. Keep your front knee slightly bent, and lower the weight down close to the floor, whilst maintaining a braced core. 
- Come back up to the start position, by pushing your glutes forward. 
- Repeat for the desired number of reps, then repeat on the other leg. Try to put almost all your weight on the flat foot.

6/13- Legs Go Monday Leg Workout

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