Name: Playbook - Theresa Miller - Lean Legs
Uploaded: 2022-03-05T21:05:59.561Z
Duration: 45 min
Description: Lean Legs

Lean Legs Workout 

Circuit 1
- Overhead weighted walking lunges 
- Smith machine sissy squats 
- Resistance band in and out jump squats 
Complete 3 sets 15 reps. Rest 30 sec in between.

Circuit 2
- Seated leg curls
- Front squats
- Standing calf raises 
Complete 3 sets 15 reps. Rest 30 sec.

Circuit 3
- Smith machine lying leg press
- Sumo deadlifts (adductors)
- Standing lateral weighted plate raises (abductors) (per side)
Complete 3 sets 15 reps. Rest 30 sec. 

Stretch for a good 5 min. 

Cardio 15 min
- Jump rope 5 min
- Treadmill HIIT 10 min. (Warmup 2 min. Run fast for 30 sec incriminates then walk 30 sec. Do that for 5 min. Walk fast pace for the last 3 min.)

- Overhead weighted walking lunges 
- Smith machine sissy squats 
- Resistance band in and out jump squats 

Complete 3 sets 15 reps. Rest 30 sec in between.

- Begin with weight held overhead
- Step forward and lower down until both knees are at 90 degrees
- Press through the front heel and stand up
- Repeat with the opposite leg

Overhead weighted walking lunges

- Elevate your feet, hold a weight plate forward of your body, place the bar behind your legs at mid-calf height
- Bend your knees, sitting your hips back and down until they are at about 90-degrees
- Pause for a second before standing up to starting position

Smith machine sissy squat

- Place a band just above your knees
- Start with your feet together
- Jump your feet wide and drop into a squat
- Jump back up to starting position, bringing your feet back together
- Repeat for time or reps

Resistance band in and out jump squats

Circuit 1

- Seated leg curls
- Front squats
- Standing calf raises 

Complete 3 sets 15 reps. Rest 30 sec.

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Leg curls

- Stack your shoulders hips and heels over each other
- Place the bar across the front of your shoulders
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Start with the bar across your upper back and your feet elevated
- Drive up onto the balls of your feet, engaging your calves
- Squeeze, then release back down to a slightly stretched position

Smith machine standing calf raises

Circuit 2

- Smith machine lying leg press
- Sumo deadlifts (adductors)
- Standing lateral weighted plate raises (abductors) (per side)

Complete 3 sets 15 reps. Rest 30 sec.

- Position a Smith machine bar a couple feet off of the ground
- Lie underneath the bar
- Place the middle of your feet on the bar, tucking your knees to your chest
- Begin the movement by driving through your feet to move the bar upward, extending the hips and knees (Do not lock out your knees)
- At the top of the motion, pause briefly before returning to the starting position

Smith machine leg press

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift with squat bar

- Hold a plate on the outside of your thigh
- Lift and lower your leg laterally against the resistance of the plate 
- Complete desired reps then repeat on the opposite side

Standing plate lateral leg raise

Circuit 3

- Jump rope 5 min
- Treadmill HIIT 10 min. (Warmup 2 min. Run fast for 30 sec incriminates then walk 30 sec. Do that for 5 min. Walk fast pace for the last 3 min.)

- Jump rope with the rope passing under your feet once each jump
- Complete different variations as you skip

Lean Legs

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