Name: Playbook - Tianna Cook - Leg day workout
Uploaded: 2023-10-16T16:11:29.569Z
Duration: 45 min
Description: Leg day workout

-start elevated or on flat surface 
-keep your core tight and your chest up
-slowly step the side side into a sumo squat 
-once your in a seated position drive your heels and press off the ground squeezing your glutes until you’re back in starting positions

Lateral side step

SINGLE LEG RDL FORM 

-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 
-Drive through your heel and push your hips forward to stand up to the starting position.

Single leg rdl

-Stand on a low box with a dumbbell in each hand with your palms facing inward 
- Step back into a reverse lunge 
- Step back up onto the box as you curl the weight to your shoulders with your palms facing inwards 
- Press the dumbbells overhead then take them back to the starting position.

Reverse lunge curl to press

-Begin by standing while your feet are shoulder-width apart. Place a weight or weights a dumbbell, kettlebell, or any other weighted object) on your sides palms facing inward 
-Bend your knees slightly and stop at the hips.Keep your back straight and chest up. Ensure that your body is not leaning towards the weight as this will compromise its effectiveness. You should feel like your hips are reaching back like someone is pulling you with a band. 
-go into a deep squat and drive back to starting position 
. Use your hip muscles and upper body to execute this workout. Keep the weight close to your body as you lift it, and maintain a neutral spine throughout the movement.

Deadlifts suitcase

-Stand tall with feet hip-width apart. Engage your core.
-Take a big step forward with right leg. Start to shift your weight forward so heel hits the floor first.
-Lower your body until right thigh is parallel to the floor and right shin is vertical. It’s OK if knee shifts forward a little as long as it doesn’t go past right toe. If mobility allows, lightly tap left knee to the floor while keeping weight in right heel
-complete a pulse which is a half rep before returning to the starting position 
-Press into right heel to drive back up to starting position.

Front lunge pulses

-Take a wide step with your left leg to the side of you. Both your toes should be pointed in the same direction and your feet should be flat on the floor.
-Bend your left knee as you step outward and keep your hips back. It should feel like you are trying to sit just one side of your lower body in a chair.
-Release the position by pushing off your left foot to return to the starting position.
-Perform one set of side lunges on your left leg, then switch to your right leg.
Repeat for additional sets.

Side lunges

Leg day workout

10/31/23
Leg day

FULL BODY WORKOUT 
10/11/23

Core workout 
10/10/23

Seated sit ups
Leg day 
10/9/23

Fire Abs 1/18/23

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

Lupe

Leg day 1/20/23

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 workout

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