Name: Playbook - The Fit Green Goddess - Big Leg Day!!
Uploaded: 2023-04-01T11:08:04.642Z
Duration: 60 min
Description: Big Leg Day!!

Hey tribe! Working out at home today- little Sasha is sick. Thankfully I have a space I can go to and get my workout done.
This workout is awesome! Follow along and crush it with me!

👉🏼 This week I’ll be working out every single day! Cardio will be done as well! Christmas is one week away and to keep stress levels down and metabolism up, we need to move our asses!! 👊🏼💪🏼🤞🏼

You’ll do 4-5 sets of the back squats in this workout. 
The first two sets should be warm up sets. In these first two rounds you’ll pay attention to your form and how the barbell feels on your back. Try working out barefoot. I wish I never stopped doing this years ago

Round one: 3
1.    BB back squat 4-5 sets 
15 / 12 / 10 / 10 / 10
2.    Staggered stance dead 4-5 sets
12 / 10 / 10 / 10 / 10
4.    band abductions 3 sets
30 / 30 / 30

- 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

Barbell back squat

- Begin with a dumbbell in each hand and feet hip width apart. Big toe of leg in back will be next to your front foot heel. 
- Lower dumbbells down to mid shin level while straightening your leg behind you
- Lift dumbbell back up while bringing your knee in front of you bent to 90 degrees
* Work both sides

Dumbbell RDL into knee lift

- sit on a bench with your legs bent and a band above your knees
- Push through your heels
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Glute bridge with band abduction

Round one

Round Two: 3
1.    Goblet squat: heels elevated 12 reps / 4 sets

3.    Split (KB) squats: 12 reps / 4 sets

4.    BB dead (deficit): 12 reps 4 sets

- Begin with a kettlebell in hand
- Place one foot on the floor in front of you 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

Kettlebell  split squats

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat (heels elevated)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

Round two

Round Three: 3

1.    Glute Bridge with mini band abduction

3.    KB swing: 

5.    Fire hydrants:

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge with mini band

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

Round three

Big Leg Day!!

Leg day!

Legs at home

Moving it Monday

Tighten up Thursday!Leg day

LOWER BODY

Mary

Glutes + Hams

Lower Body (Glutes)

I almost skipped the conditioning round and ran but so glad I did it. I’m exhausted! Great workout.

Lower body (1h)

LOWER BODY #2- Quads + Hams

Legs

I thought it wasn’t going to be enough so I threw in a 3 mile warmup. I was wrong - it kicked my ass. Loved it.

Glutes quads hams

Legs + Tread

Giovanna

Loved the work out. The timing was perfect. I was able to do some cardio (tennis) beforehand which rounded everything out nicely. Good combination of legs and conditioning.

Legs Core Conditioning

Thursday- leg day!

Lower Body- Monday

Lower Body- Wednesday

Loved it! Tried the abductors with a glute bridge and seated. Seated was definitely harder. Also I don’t think I have ever done those frog exercises - next time I won’t wear a tennis skirt! 😳

Big Leg Day!!

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