Name: Playbook - The Fit Green Goddess - LOWER BODY #2- Quads + Hams
Uploaded: 2023-04-01T11:08:04.596Z
Duration: 60 min
Description: LOWER BODY #2- Quads + Hams

If there are one (or two )body parts I am always working on, it's my quads + hamstrings! Are you with me? My vision for myself is to have long lean defined legs. I LOVE a good quad sweep! I also love when the belly of my hamstrings is full and tight.

You will need:
Plate For elevation
Moderate dumbbells
HEAVY kettlebell
2 risers for elevation
Stability ball + mat
Stair Master
Treadmill

(TRISET)

1. Deficit Alternating Reverse Lunges with Dumbbells- 20 total reps

2. Leg extensions- 12 /10 /8 /6 

3. Kettlebell swing (Heavy)

- Begin by standing both feet on an elevated surface 
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

- Sit on the machine with the pad at the bottom of your shin
- Extend your legs engaging your quads, lower half way down

Leg extension

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Round one

TRISET

1. Goblet Squat- Elevated heels- 8 / 8 / 6 / 6

2. Stability Ball Curl in- 20 reps 4 sets

3. Stair Master- 2 minutes HIGH level so you are stepping moderately fast (not in video)

- 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

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees, engaging your hamstrings and glutes
- Roll the ball back out by straightening your legs

Stability Ball Roll Ins

Round Two

(TRI SET)

1. Split Squat- (Elevate front foot on two plates / Holding dumbbells) 10 reps / 4 rounds

2. Wide leg (HEAVY DUMBBELL) RDL- 10 reps 4 rounds

3. Treadmill Run - 2 minutes (no video)

- Holding a single kettlebell at your side perform a Bulgarian split squat 
- Repeat for desired reps
- Work both sides

Kettlebell single arm split squat

- Begin with heavy kettlebells  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

Kettlebell RDL

Round Three

LOWER BODY #2- Quads + Hams

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 #2- Quads + Hams

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