Name: Playbook - Tia Blackley - Legs baby!!!
Uploaded: 2023-08-21T23:16:00.581Z
Duration: 45 min
Description: Legs baby!!!

If you have limited weights at home, do more reps to challenge yourself rather than higher weight. Slow and controlled movements!!

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

Dumbbell cossack squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Goblet squats + Cossacks + BSS

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Back lunge + Sumos

LOTS OF HAMSTRING HERE!!! 
- be sure to keep your pelvis square 
- drive up into your heel
- lower slowly 

If your hamstrings cramps - stop! Lol

Legs baby!!!

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