Name: Playbook - The Fit Green Goddess - Legs
Uploaded: 2023-04-01T11:08:04.613Z
Duration: 120 min
Description: Legs

Such a great workout. You’ll target quads, glutes, and hamstrings! 

After your done, you’ll hop on the treadmill for a 20 minute interval run / walk.  Look through my run section for your interval run.

You’ll need a barbell, squat rack, dumbbell (1 heavy), and a mini band.

You’ll do the following three exercises three times. You’ll need a mat and a mini band

Walk out to push up X 8-10
Reverse lunge to kick X 10
Donkey kicks X 10

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

- 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

Warm up

1. Barbell deads- 10 reps
2. Leg press- 12 reps
3. Mini band abductors-30 reps

❌ deadlifts- you’ll do 4 sets. Each round try to go up in weight. The other two moves are 3 sets.
❌ for leg press, one set you’ll position feet wide and mid.
The second set you will put feet together and put up high on platform. For the third set you can chose whichever.

- 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

- 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:

1. Barbell back squat- 10 reps
2. Swiss ball hamstring curl- 10 reps
3. Mini band donkey kicks- 10 reps

- 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

- Lying on your back with legs straight and heels on top of Swiss ballZ 
- Raise your hips so your body is straight
- Pull the ball towards you by bending your knees
- Push the ball back out by straightening your legs

Hamstring curl

Fire hydrants

Round two: 4 rounds

1. Lateral lunge with db switch - 20 reps
2. Elevated hip thrust with 1 heavy dumbbell. 10 reps

-Begin with wide stance.heavy dumbbell in one hand. Lunge to one side as dumbbell reaches for toe. Stay in low squat. 
-as you come up from lunge switch dumbbell to opposite hand

KB alternating lunges

- 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: 3 rounds

Legs

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.

Legs

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