Name: Playbook - Tiara Alise - LEG DAY (Quad Killer)
Uploaded: 2023-06-17T17:12:05.654Z
Duration: 45 min
Description: LEG DAY (Quad Killer)

This is a leg workout routine for intermediate- to advanced-level individuals. 

This routine can be completed in the gym or in the comfort of your home.

Be sure to warm up before completing this workout.

This workout can be performed at home or in the gym. Each exercise can be modified to suit your fitness level. 

Complete each circuit 3x.

If you feel dizzy or shortness, you may take a break longer than 120 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

- Start with a set of dumbbells in your hands.
- Perform a single jump squat.
- When you land, lunge forward with one leg.
- Repeating sequence on the other leg.
- Use dumbbell weight you feel comfortable with.
- 10lb used for this exercise.
- Increase speed as you feel comfortable.
- Focus on full range of motion.

Jump squat to forward lunges

- With a single kettlebell placed on the ground.
- Step back and across in a curtsy lunge.
- Step up to the starting position.
- Repeat on the other leg.
- Perform five reps on each side.
- Use kettlebell weight you feel comfortable with.
- 8kg kettlebell used for this exercise.

KB Curtsy Lunge

- Keep your arms extended in front of you with a kettle bell in hand.
- Push your hips back and perform traditional dead lift. 
- Return to standing position and perform a traditional squat, holding the kettle bell in goblet position
- Repeat exercise for required number of reps.

Overhead squat to overhead deadlift

- Elevate your heels. 
- Using a single kettlebell in the goblet position, perform traditional squat.
- Repeat for required number of reps.

KB Elevated Goblet Squats

- Place a weight plate in your hands.
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor.
- Hinge at your hips sitting back and down. 
- Lower the plate towards the floor and lift back up engaging your glutes.
- Return to standing position, lifting the weight plate over your head and raising your left knee.
- Complete required reps.

Single Leg Deadlift (L)

- Place a weight plate in your hands.
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor.
- Hinge at your hips sitting back and down. 
- Lower the plate towards the floor and lift back up engaging your glutes.
- Return to standing position, lifting the weight plate over your head and raising your right knee.
- Complete required reps.

LEG DAY (Quad Killer)

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