Name: Playbook - Shalena Guntle - W1/D2 Leg sessionnn 😍
Uploaded: 2023-01-01T23:26:40.460Z
Duration: 45 min
Description: W1/D2 Leg sessionnn 😍

- Work for time, distance, or calories
- Increase speed as comfortable
- Stand up for every 5 min for a minute

Assault bike

- Put some light weight on the bar 
- Get positioned in a squat position 
- Turn your toe outward and get shoulder width apart
- Squat as low as you can

Smith machine squats

- Lay on the bench with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Smith machine Glute bridge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

- Lying with your legs and arms extended 
- Alternately raise one leg, reaching the opposite hand and tapping your toes, lifting your upper body off the floor
- Repeating back and forth for time or reps

Single leg alt. jackknifes

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side

Med ball russian twist

- With your arms extended holding the weight overhead
- Lift your shoulder blades off the floor then lower back down
- Keep your core engaged

W1/D2 Leg sessionnn 😍

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