Name: Playbook - Tia Blackley - Day 2 - Legs
Uploaded: 2023-09-25T00:55:20.162Z
Duration: 45 min
Description: Day 2 - Legs

Easy movements where you can really push yourself with weight 💪🏽👏🏽

Rachel

Felt the burn!! Last superset could only do 3 rounds. Next leg sesh will push to complete fully. Thanks, love your training style ❤️

Catherine

Leg day with split focus on quads, glutes, and hamstrings. Do all movements SLOW and controlled, this will work the muscles most efficiently. Drink plenty of water, active warm up, and stretch afterwards!!

- Jog/Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- 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

- Begin with dumbbells 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

Dumbbell RDL

Goblets and RDLs

1. Begin with bar positioned on your upper back
2. Brace your midline and keep your chest up
3. Eyes forward as you lower, sitting back and down
4. Reach parallel and push through your heels to come back up

If you are struggling to sit back, place plates on the ground under your heels until you can fully engage and push through your glutes

Add weight each set!!!

Barbell back squat

- stand in a lunges position, space for feet so that both knees are at a 90
- with chest proud and core engaged, lower down to the ground
- press up into front heel and back toes

Barbell split squat

1. Start with kettlebell on the ground in front of you
2. With chest lifted and core engaged bend at the waist
3. Lift KB off the ground allowing it to swing between your legs
4. Drive your hips forward propelling KB forward and up (air hip thrust)
5. Stopping just in front of the shoulders 
6. Allow kettlebell to swing down and back between the legs
7. Moving immediately into the next rep

Kettlebell swing

Split Squats & Kettlebell Swings

Day 2 - Legs

First workout in a few weeks and I was definitely dizzy through a lot of this. I don’t usually eat before I work out in the AM, but I’m also recovering from a cold so maybe it’s a combo of both?

Day 2 - Legs

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