Name: Playbook - Alan Willinger - HomeFit: Day 1, Legs
Uploaded: 2024-10-03T19:06:54.864Z
Duration: 30 min
Description: HomeFit: Day 1, Legs

This workout is designed to hit your legs from every angle. You might walk funny for the next few days…

Bodyweight squat

- Lower slowly on one leg reaching for your foot
-keep your spine neutral and reach until you feel a stretch in your hamstring 
-return to the starting position by driving your knee up towards the ceiling

Single leg RDL

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

Circuit A

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

Bodyweight lunges

- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight)

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

Single leg calf raises (bodyweight)

Circuit B

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/4 squat

Go down a quarter of the way in a lunge position and come back up to just before the starting position

HomeFit: Day 1, Legs

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