Name: Playbook - Ada Jane - W2/D1 LEGit
Uploaded: 2023-11-20T05:24:37.085Z
Duration: 90 min
Description: W2/D1 LEGit

✨ Dynamic warm up
✨ Cardio 
✨ Abs
✨ 5 Supersets

Complete this before progressing to the main workouts

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Start with one knee on the floor and the other bent at 90 degrees
- Lift 1 bent leg up and to the side
- Return back to start for 1 rep

Mobility  - Kneeling hip CARs

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Sprinter skips

- Start with a wide stance pointing your feet out 
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Sumo air squats

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side

Cossack squats

- Keep toes on ground when performing movement

Barbell jump shrug

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell RDL

Dynamic warm up

1 set of 10 rounds
Is 
•30 secs on/ 30 secs off sprint intervals on treadmill

Sprint intervals

Sprint warm up

Complete both exercises back to back with limited rest in between

- Begin with bar positioned on your upper back, holding the handles forward of your body
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Safety bar back squat

- Push your hips back as you come down
- Raise your arms for balance
- Touch the box and come back up

Chair squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Leggit Superset 1

These exercises target the glutes and hamstrings.

•Complete all 3 exercises for 1 round, rest for 90secs and repeat for total number of rounds.

- Keep your chest up throughout the movement
- Step back bringing your back leg down until both legs are at 90 degrees 
- Step forward 
- Push your hips back as you come down in the squat 
- Reach parallel and come back up repeating on the opposite side

BB Single Leg Rdl

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Leggit superset 2

If you don't have access to a wedge for the goblet squat, place your heels on two separate plates.

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- Repeat for desired reps

KB heels elevated narrow stance goblet squat

- With two kettlebells in the front rack position perform walking lunges
- Repeat for distance

KB front rack walking lunges

Leggit Superset 3

Progress by 5lbs with each set and focus on form.

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

This works your inner thighs, so pick a weight that you can easily slide over to place your legs before squatting.

When bouncing off, make sure to bounce away from the plates on the floor.

Beginners Can use dumbbell

Sumo plated squats

Leggit superset 4

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

Leggit superset 5

Bike erg

Say bye bye to soreness with these athletic stretches.

Use the foam roller to treat your glutes and lower body. This will prevent soreness and allow you continue on with this program. 

Focus areas:
1. Glute
2. Hamstrings
3. Outerquads
4. Inner quads

Foam roll

Hip stretch

- Bend one leg into a 90 degree position while keeping the back leg straight.

- Lean forward to get a better stretch.

- repeat on other side (30 secs each)

90 stretch

- Place one knee on foor 
- Extend the other leg out 
- Rock the extended leg out and back for 30 secs. 
- Repeat on other side

W2/D1 LEGit

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