Name: Playbook - Tay Marsh - Legs
Uploaded: 2022-04-11T15:35:17.468Z
Duration: 60 min
Description: Legs

Complete the warm up on the “warmup” tab. 

Exercise 1: Barbell Front Squat
Exercise 2: Dumbbell Goblet Squat
Exercise 3: Dumbbell Bulgarian Split Squats
Exercise 4: Banded Dumbbell Hip Thrusts
Exercise 5: Dumbbell RDL
Exercise 6: Kettlebell Vertical Jumps

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and neutral looking straight forward  
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell Front Squat

- Elevate your heels on a small plate 
- Stand holding a dumbbell close to your chest             
- Flex at the quads and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell Goblet Squat

- Begin with a dumbbell in each 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

- Repeat on the opposite side

Dumbbell Bulgarian Split Squats

- 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

Banded Dumbbell Hip Thrusts

- 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

- Hold dumbbells at your sides 
- Keeping chest up, slowly squat down and jump up as high as you can 
- Decelerate the landing with a slight bend in your knees 
- Stand back up straight and Repeat

Legs

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