Name: Playbook - Tia Blackley - Day 7 - LEGS
Uploaded: 2023-09-25T00:55:20.181Z
Duration: 60 min
Description: Day 7 - LEGS

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

Run 1 mile

- 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

Add MINIMUM 10lb each set 🤪

Leg press - mid stance

1. Keep a 90 degree bend at the front knee
2. Come straight down until your reach shin height 
3. Push back up into your front HEEL

For GLUTES: don’t let your knee go over your toe

For QUADS: let your knee over your toe

Dumbbell bulgarian split squat

- 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

INCREASE WEIGHT each set 🫶💪

Leg extensions

1. Bring your heels towards your glutes
2. Lower with a slow controlled motion
3. Focus on engaging your hamstrings

INCREASE WEIGHT each set 🤪

Lying hamstring leg curls

BSS + curl + ext

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement

Ball slam

1. Knees shoulder width apart
2. Wrists locked, lats engaged
3. Rollout as far as you can & roll in
4. Core engaged (hips tucked, NO ARCH)

Ab Rollers

- sit at edge of bench
- brace with hands if needed
- lower feet down without touching ground, crunch legs back up using abs

Bench crunch

Abs Every Day II

Day 7 - 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?

Rachel

Burning! Right amount of exercise lower back friendly.

Paula

Day 1 - Full Body

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

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

Day 7 - LEGS

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