Name: Playbook - The Fit Green Goddess - Legs + Tread
Uploaded: 2023-04-01T11:08:04.622Z
Duration: 90 min
Description: Legs + Tread

For this work out you will need:
mini band 
mat 
barbell 
leg press 
bench 
Swiss ball 
heavy kettle bells or dumbbells

1. Mini band lateral walks 20 steps to the left and then 20 stats to the right

2. Reverse lunge with a kick you will do 10 reps on each leg.

3. Walk out and push up 10 reps

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Reverse lunge w/kick

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Walk hands back towards your legs and stand up

Walk out + push up

Warm up round: x2

1. Barbell deadlifts 10 reps. Try to increase the weight every set. The dead lifts are four sets the leg press and abductors are three sets

2. Leg press you will do two sets wide and your feet will be positioned the middle of the platform. On the third set you will position your heels to the tippy tippy top of the platform and toes should be off. All sets 12 reps.

3. Mini band abductors you will do 30 reps. Each position you’ll do 10 reps. 10 reps are sitting upright. 10 reps are leaning back. And 10 reps are leaning forward.

Barbell deadlift

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Abductor with mini band

Round one- x3

1. Barbell back squat four sets of 10 reps. 
Super set
2. Swiss ball hamstring curl 
(all of which are done on one heel one leg up) 10 reps
3. mini band donkey kicks and fire hydrants 15 reps of each way on each leg.

- 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

Swiss ball hamstring curl

- 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 + donkey kicks

Round two: 3 sets

1. Lateral dumbbell switch lunge.
2. Farmers carry- for time. Holding very heavy KB’s
3.  Dumbbell hip trust on one leg

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big lunge to the side 
-same on other side

Dumbbell lateral lunge

- Hold dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Walk forward for distance or time

Heavy dumbbell farmers walk

- lay on the floor. 
-with a heavy dumbbell on your working leg, place it on your hip. 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

Round three: x3

Treadmill

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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.

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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.

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Thursday- leg day!

Lower Body- Monday

Lower Body- Wednesday

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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! 😳

Legs + Tread

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