Name: Playbook - AJ Vander Waal - Day 3: Legs
Uploaded: 2023-03-04T18:47:29.008Z
Duration: 60 min
Description: Day 3: Legs

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight Lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall Sit

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat

-Stand holding a dumbbell in each hand at your sides
-Step forward into a lunge
-Step back up to the starting position
-Repeat back and forth alternating legs

Dumbbell Alternating Lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- 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

Day 3: Legs

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