Name: Playbook - Sophie Grace Holmes - Leg Day !!!
Uploaded: 2021-03-29T09:52:25.710Z
Duration: 45 min
Description: Leg Day !!!

Lower body 🔥 
All you’re going to need is you, your A game and some weights - one, two or a resistance band.
You can do this unweighted too!

Focus on form, and feeling your legs burn!

3 sets 12-15 reps
Squats
Lunges
Burpees 

3 sets 15-20 reps
Deadlift 
Single leg deadlift 
Squat jumps

3 sets reps 21-15-9
Jumping lunges 
Curtesy lunges
Glute bridges

- Hold the dumbbell with both hands in front of you
- Bend and the hips and knees coming down until you reach 90 
- Push through your heels engaging your quads and glute to come up
- Keep your chest high throughout the movement

Front squat

- Start with a shoulder with stance 
- Step back
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

Reverse lunges

- Place your hands on the floor in front of you
- Hop landing in a pushup position
- For option 1 bring your body all the way down to the floor
- Hop back bringing your feet close to your hands
- Jump up extending you arms over your head

Burpee

Set 1 Legs

- Push your hips back
- Come down keeping a neutral spine
- Come down until you reach your shins
- Pull up engaging your hamstrings and glutes

Deadlift

- Start in a split stance stance
- Come down flexing at the hip
- Keep your spine neutral 
- Come down until you reach shin height
-Come up engaging your hamstring and glutes

Single Leg Deadlfit

- Come down pushing your glutes back and keeping your chest up
- Come down until your legs reach 90 degrees
- Return to the initial position 
- Come back down for a squat and jump up 
- Land in the initial position

Double squat jump

Set 2 Legs

- Start in a wide stance with one foot in front of the other one
- Jump up and switch your legs in mid-air
- Land softly and repeat

Jumping explosive lunge

- Start with a shoulder with stance 
- Step back and across your opposite foot
- Bring your back knee down until both legs are at 90
- Step through your front foot
engaging your quads and glutes

Curtsy lunge

- Lay on the floor with your legs at 90 
- Push through your heels raising your glutes
- Squeeze your glutes at the top

Glute bridge

Set 3 legs

Leg Day !!!

It was so good! The last emom was a little confusing - I wasn’t sure was the 1 rep clean and jerk meant but I modified!:)

Katie

Veronika

Full Body Workout

Full Body HIIT 🔥

UPPER body

1000 rep core workout

1000 Rep Challenge

BOOTY BURNER 🔥

Full body Blast

Whew that was tough! Haha but so good! Fun to workout WITH you! Love the energy :)

Leg Day !!!

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