Name: Playbook - Abby Schon - Triceps & Legs
Uploaded: 2021-11-12T17:42:52.955Z
Duration: 33 min
Description: Triceps & Legs

*3 circuits  
* 3 moves each circuit
*40 seconds each move, with 20 seconds rest 
*complete for 3 rounds 

**circuit #4 is 1 move & 6 rounds. It is still 40 seconds work, 20 seconds rest but a burner to finish out the workout

*3 moves 
*40 seconds each move, with 20 seconds rest 
*complete for 3 rounds

*feet wider than hip width apart
*toes facing forward
*weight in heels
*drop into squat with weights between feet

Weighted drop squat

*hands on weights (not needed if it hurts your wrists) 
* keep butt off the ground (body should be in a straight line — to do this push hips ups) 
*alternate your legs as you bring the knee in

Reverse plank knee-in

*complete deadlift 
*clean with the weights to a shoulder press
*keep elbows close to head as you transition into the tricep extension 
*feel free to use momentum in your legs during clean

Weighted deadlift clean to tricep overhead extension

Triceps & Legs circuit #1

*hinge at hips with one heel off the ground (switch half way through) 
*only go as low as you can with a flat back 
* squeeze glutes at top

Weighted deadlift with heel raise

*complete 2 knee-ins (one on each leg) followed by one tricep dip 
*bend at the arms, do not drop the butt

Reverse plank knee-in with dip

Triceps & Legs Circuit #2

*alternate the foot tapping the weight on the way up in your squat

Squat taps

*As you bring your knee up (20 seconds each leg) move your arms as if you are running 
*when arm is in the backward position, you should be engaging your tricep and doing a kickback

Knee up with runner arms

*lateral hop, landing on the outside leg
*find your balance (engage core & stay low) before hopping to other side

Lateral hop

Triceps & Legs a circuit #3

*1 move 
*40 seconds work, with 20 seconds rest 
*complete for 6 rounds

*hop laterally, landing on outside foot 
*complete 4 mountain climbers before hopping again in other direction

Lateral hop with high knees

Triceps & Legs BONUS

Triceps & Legs

Chest & Tricep Burner

Biceps & Back Burner

Amazing! Love the combo of LB and UB. Heart rate riser without much impact at all! And I took the advice of 8 reps to start. It was perfect. 30 minutes for me 👌

Triceps & Legs

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