Name: Playbook - Tiara Alise - Week 1 | Day 2 LEGS
Uploaded: 2022-11-16T13:55:07.395Z
Duration: 45 min
Description: Week 1 | Day 2 LEGS

Kelsey

Holyyyyyy wow are you trying to kill me🤣🥵

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

Complete this leg circuit 3-4x.

- Start with dumbbell in hands (I’m using 15lbs)
- Keeping slight bend in knees and a flat back.
- Keep your chest up.
- Press hips back and lower to parallel
- Extend your legs to come back up

Dumbbell squat clean

- Stand with feet hip width apart
- Arms down in front of you
- Lean forward in your hips, shifting weight onto both legs. 
- Keeping your back flat and chest parallel to the ground.
- Return to the starting position 
- Repeat.

Deadlift

- Keep your chest up and hold dumbbells at your sides.
- Step back and bring your knee down until both legs are at 90 degrees.
- Stepping forward lifting your knee up.
- Lower back to the initial position.
- Switch legs and repeat.
- Complete 10 reps on each leg.

Dumbbell reverse lunge w/ knee lift

- From a standing position take one giant step back.
- Drop your back knee towards the floor until both legs are bent at 90 degrees.
- As you’re down, curl both dumbbells up to your chest.
- Reverse the movement back to starting position.
- Complete 10 on each leg.

Reverse lunge w/ dumbbell bicep curls

- Start with a hip width stance.
- Push your hips back and down.
- Pulse 2x before you explode/jump up.
- Your explosion/jump represents one rep. 
- Use your arms for momentum.

Week 1 | Day 2 LEGS

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