Name: Playbook - Shalena Guntle - W2/D5 Leg dayyy 😍
Uploaded: 2022-08-27T23:48:08.385Z
Duration: 60 min
Description: W2/D5 Leg dayyy 😍

Everyone likes a leg day and to work those glutes!!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Smith machine back squat

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Smith machine hip thrusts

Smith machine workout!

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

Squat jumps

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Weighted Curtsy lunge

-Stand with feet shoulder width apart
- Hold dumbbell 
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for 2 seconds 
- Next round squat

Weighted Squat pulses + squat

Legs on 🔥

- Keeping both legs slightly bent 
- Pull your strapped ankle away from the pulley until it is fully abducted
- Return your strapped leg to the starting position
- Repeat for more repetitions
- Repeat with other leg

W2/D5 Leg dayyy 😍

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