Name: Playbook - Tahlia Hall - Legs
Uploaded: 2022-02-02T16:59:39.382Z
Duration: 45 min
Description: Legs

- Bodyweight Walking Lunges 3 x 20 steps 
- Cable Squats 4 x 10
- Back Squats 4 x 10
- Lunges 4 x 10 (each leg)
- DB RDL 4 x 10
- DB Bulgarian Split Squats 4 x 10 (each leg)

Superset:
- Leg Extensions 3 x 15
- Hamstring Curls 3 x 15

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Bodyweight walking lunges

- Hold rope at chest height 
- Squat down keeping rope at chest
- Return to starting position

Cable squats

- 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

Back squat - smith machine

- Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Extend your legs, pushing through your front foots heel to stand back up

- 10 reps each leg

Lunges - smith machine

- Start with dumbbells in your hands 
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB romanian deadlifts

- Begin with a dumbbell in hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Legs

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