Name: Playbook - Emily Samuel - W1/D3- LEGS
Uploaded: 2023-10-08T00:13:31.796Z
Duration: 32 min
Description: W1/D3- LEGS

Haley

Agustina

Who needs legs anyways 🤷🏼‍♀️🥵 I didn’t plan on using them anyways lol

Christine

Will not be leaving my couch after that one 😂😮‍💨

Genevieve

LEGS - build the booty and tone the legs!

Jumping jacks

Keeping your hips nice and still- step out to the side, then on a diagonal behind you, then directly back. Complete 15 reps per side

3 direction steps (banded)

Staying in a side plank position “thread the needle” :)

Side plank rotations

Warm up

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift

DB single leg glute bridge

Squat and then jump into the air 

(Can be done with band around the knees)

Jump squats / (banded optional)

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

DB farmers walk

LEGS- CIRCUIT A

Holding both dumbbells in a front rack position, complete desired number of squats

Dumbbell squats

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- alternate sides once you’re done

Lateral lunge (dumbbells)

Split jumps with a hop between switching feet

Modified split jumps

Alternate sitting up and reaching for an ankle while the other leg remains on the floor

Alt jackknifes

Circuit B

DB sumo DL

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

Jumprope

I’m quadruped position, complete a shoulder tap and then a hip tap

Shoulder tap/ hip taps

CIRCUIT C

W1/D3- LEGS

Wow!!! This is no joke thank you so much for putting this together

W1/D3- LEGS

Community

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