Name: Playbook - Sarah Herse - Summer Bodies: Leg Killa (Gym workout)
Uploaded: 2024-03-20T21:08:54.787Z
Duration: 60 min
Description: Summer Bodies: Leg Killa (Gym workout)

Warm-up x 2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

A. 4 sets
A1. Heels elevated barbell 1 & 1/4 back squat 
2 x 10 reps
2  8 reps
*rest 1 minute between sets

B.3 sets of
B1. Staggered stance RDL's: 12/leg
Rest 30 seconds between sets

C. 3 sets
C1. Low box kneeling step ups x 10/leg
Rest 30 seconds between sets

D. 4 sets
D1. Leg extensions x 20 reps
(sub with banded variation if needed)

E. 3 sets
E1. Med ball hamstring curl x 10 reps 
E2. Feet elevated glute bridge x 20 reps
*Rest 60 seconds between sets
**Sub med ball with machine, sliders, db or any hamstring curl variation

2 sets
Leg swings x 10/side
Lateral leg swings x 10 each side
Kettlebell or dumbbell sumo deadlift (light) x 60 seconds (slow & controlled)
Pause goblet squats (light) x 10 reps with a 2 second pause in the bottom of each rep

(10 reps each side)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

(10 reps each side)

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with your feet wider than hip width, toes slightly turned out, and a kettlebell between your feet.
- Lower your hips straight down while keeping a tall spine, grip the kettlebell and stand up tall with your arms straight.

*Can also be done with dumbbell using one of the ends*

Kettlebell (or dumbbell) sumo deadlift

- Grasp the dumbbell/kettlebell with a neutral grip and hold the dumbbell up against your chest. The top of the dumbbell should make contact with your chest and the bottom of the dumbbell should make contact with your upper abdominals. 
- Press your hips back and begin bending your knees to perform the squat. Inhale as you perform this downward phase.
- Keep the dumbbell close to your body during the movement.
Focus on keeping your chest tall as you continue pressing your hips back and lowering to right at parallel or below and pause for 2 secs.
- Make sure your weight remains evenly distributed across your feet, or slightly more weighted toward your heels.
- Press through your heels and reverse to a standing position.

Pause goblet squat

Warm-up (leg warmup 1)

- Place heels on an inclined board or plates about shoulder width apart, toes should be facing forward or slightly turned out.
- Once un-racked, descend into a full depth squat.
- As you rebound out of the first squat, come up about ¼ of the full squat, slightly pausing to keep tension and positioning.
- Drop back into the full depth position, rebound out, and stand all the way up to finish the 1 & ¼ rep.

Heels elevated barbell 1 & 1/4 back squat

A.3 sets of
A1. Staggered stance RDL's x 12/leg
Rest 30 seconds between 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.

Dumbbell staggered stance RDL

Circuit 1

3 x 10/leg
- Placing one foot on a low box, drive that foot into the box to step up on it.
- The free leg (not on box) should come up but not touch the box (bend at knee if needed).
- Slowly step back to the ground with the free leg into a kneeling position where your shin/knee are against ground.
- The top of the free foot should be flat against ground at the bottom, while the other is planted on top of the box.

Low box kneeling step ups

- First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale,

Leg extensions

E. 3 sets
E1. Med ball hamstring curl x 10 reps 
E2. Feet elevated glute bridge x 20 reps
*Rest 60 seconds between sets
**Sub med ball with machine, sliders, db or any hamstring curl variation

- Lie supine on floor with lower legs on exercise ball. Extended arms out to sides. Straighten low back, knees, and hips, raising back and hips off of floor.
- Keeping hips and low back straight, bend knees, pulling heels toward rear end. Allow feet to rollup on to ball. Lower to original position by straightening knees.

Med ball hamstring curl

- Place a mini band around your lower thigh and lie flat on your back with your feet elevated on a box or bench.
- Drive up through your heels and upper back to lift your hips off the ground to a full hip extension.
- Pull your hips up as high as you can while clenching your glutes
- Squeeze your glutes momentarily at the top before lowering back down to starting position

Summer Bodies: Leg Killa (Gym workout)

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