Name: Playbook - Shalena Guntle - W1/D5 Leg Dayyy 🔥
Uploaded: 2023-09-30T19:10:49.734Z
Duration: 45 min
Description: W1/D5 Leg Dayyy 🔥

The exercises started to become easier as I progressed.

Kathryn

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell 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

KB swings

- With your knees slightly bent, take lateral steps over and fourth
- Keep your hips down and toes pointed forward

Lateral stepping with weight

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

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

Weighted calf raises

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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

- Start with your arms and legs extended
- Bring your knees in towards your chest
- Extend your legs back out with out touching the floor

Hollow body w/ knee tuck

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

W1/D5 Leg Dayyy 🔥

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