Name: Playbook - The Fit Green Goddess - Tighten up Thursday!Leg day
Uploaded: 2023-04-01T11:08:04.560Z
Duration: 60 min
Description: Tighten up Thursday!Leg day

Hey you guys!
This workout requires a gym. If you don't have access to a gym, You can find this workout   "Tighten Up Thursday" in my At Home Workouts.

It's a great one!

1. Leg extensions- 
15-20 reps

2. Mini band lateral walk- 
20 steps each way 

3. Jump rope- 60 revolutions
Or 1 minute

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

-mini band above knees.
-stay in a med range squat position and you walk laterally steps to the right then to the left

Lateral band walks

- Jump rope with the rope passing under your feet once each jump

Jump rope

Warm up: 2 rounds

1. Leg press-12 reps
Set 1 - wide
Set 2 - high + wide
Set 3 - high- close

2. Step up / reverse lunge 
Set 1 - 10 reps
Set 2 - 10 reps holding DB's
Set 3 - 10 reps holding DB's

3. Swiss ball Hamstring Curl
All three sets: 15 rep

- 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

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and reverse lunge. 
-repeat with other leg

Box step up into reverse lunge

Round one: 3 rounds

1. Cable pull through
12 reps

2. Alternating switch lunge with dumbbell lunge
30 reps total

3. Box jumps
10

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Begin in a wide stance.
- Remain in a low squat position holding a heavy dumbbell down in front of you. 
- As you lunge to one side, the dumbbell in the opposite hand from the side you lunge to reaches for that toe.
- As you come back to the center, the opposite hand grabs the dumbbell and reaches the other toe

If you're confused, watch the video first

Alternating switch lunge with dumbbell

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Round three: 3 sets

Tighten up Thursday!Leg day

Leg day!

Legs at home

Moving it Monday

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.

Tighten up Thursday!Leg day

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