Name: Playbook - Tianna Cook - Leg day 1/20/23
Uploaded: 2023-06-12T16:26:43.059Z
Duration: 45 min
Description: Leg day 1/20/23

I’m dying this leg workout killed me a lot of jumping crushed it tho 💪🏼

Lupe

Banded/weighted Jump squat to alternating taps

- do 10 with weight and 5 body weight 
-Keep your core tight 
-To target your glutes have a slight lean forward while lunging down. 
-lunge down to 90 degrees and squeeze with your glutes to go back up. 
- keep each movement controlled and slow to engage the muscle

Bulgarians to body weight

-stand with your feet shoulder width apart 
-Engage your core, bring your shoulder blades together, and keep your chest held high

With a slight bend in your knees, hinge at the waist with a straight back and lower the weights towards the ground. You should feel a deep stretch in your hamstrings as your hips move backwards.

Now, reverse the motion as you return to the standing position and squeeze your glutes.

Take a large step back with one leg doing a reverse lunge drive the same leg up to your chest. 
-keep your core tight 
-make sure to do reps on both legs

Reverse lunge knee drive

Curtsy lunge form 
-Stand tall with your feet hip-width apart.
-Keeping your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg.
-Start lowering your body, by bending your knees, until your right thigh is parallel to the floor.

Sumo squat 

-Start by standing with your feet out wide and your toes pointing out.
-Keeping weight in your back heels, start to lower your hips and bend your knees into a wide squat. Go down until your thighs are parallel to the floor.
-Stand back up, squeezing your glutes at the top of the movement and go into a Cali raise

Curtsy lunge to sumo squat calf raise

10 reps with 5 pulses 
-keep your core tight 
-keep your back straight 
-kick your leg back at a 45 degree angle pushing your heel towards the ceiling. 
-keep that movement slow and engage your glutes

Angled donkey kicks with pulses

-Start by standing with your feet out wide and your toes pointing out.
-Keeping weight in your back heels, start to lower your hips and bend your knees into a wide squat. Go down until your thighs are parallel to the floor.
-Stand back up, squeezing your glutes at the top of the movement go back down and jump up- repeat

Sumo squat to sumo jump

-Stand balancing on your right leg and hold a dumbbell with your left hand in front of your thigh.
-Sit your hips back as if you were being pulled by a rope attached to your waist., and allow your right knee to bend slightly. Your left leg should be straight (it’s OK if there’s a slight bend in the knee) and in line with your body throughout the rep.
-Keeping your back flat, continue to bend at the waist until the dumbbell is at about mid-shin height (this ultimately depends on your hamstring flexibility).
-Drive through your heel and push your hips forward to stand up to the starting position.

Single leg rdl

Leg day 1/20/23

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Wasn’t able to workout last 2 days but making it up today with ab day and let me tell you I was dying 😫 burned so good

Leg day 1/20/23

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