Name: Playbook - Alan Willinger - Legs
Uploaded: 2024-02-27T15:08:25.861Z
Duration: 45 min
Description: Legs

Bike 5 minutes 

Rear foot elevated split squat 5x8

Walking lunge 4x10

Leg extension 3x12
Kettlebell swing 3x12

- Work at a pace and resistance that you can maintain for the allotted time
- Increase speed as comfortable
-try to keep your RPMs between 70-95

Stationary Bike

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

Load up the front leg as you drop the hips down and lower the back knee to the floor. Push off the ground and take a step forward. Keep your spine neutral.

Walking Dumbbell lunge

- 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

- 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

Legs

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