Name: Playbook - Ally Yanecek - AMRAP: lower body
Uploaded: 2024-01-22T02:28:48.528Z
Duration: 9 min
Description: AMRAP: lower body

Set a timer for 4 minutes
Complete Circuit A "As Many Rounds As Possible"
1 minute rest
Repeat for Circuit B
 
Circuit A
-    	Curtsey hops x 10
-    	Staggered RDL x 10 each
 
Circuit B
-    	Jump squats x 10
-    	Staggered squat x 10 each

- R curtsey lunge
- Swing L leg over to hop to L
- L curtesy lunge


R curtsey lunge:
Stand on R leg, L lunges back and to R of stance leg. 
Hips and belly button stay facing forwards 


Modification: take the hop out (lunge, step, lunge, step)

Curtsy Hops

- Tighten core, tighten glutes

- Keep spine steady (shouldn’t bend), keep dumbbells close to legs throughout WHOLE movement (avoids low back pain)

- Stagger stance, rely more on front leg

- Reach hips back like you’re closing a door with your butt

- Squeeze glutes to return to stand
(Should feel this more in your front leg)



Modification: even out feet and perform a normal RDL

Staggered RDL

Circuit A

- Squat down
- Squeeze thighs and glutes to jump up
- Land with slightly bent knees (soft landing)


Modification: perform squat to calf raise instead
Advancement: hold weights

Squat Jumps

- Feet shoulder width apart
- Shift weight to right leg
- Prop yourself up on left toe
    — (this leg is only used for balance, all the work is being done in your right leg)
- Sink your hips back and down
- Squeeze your glutes and quad to stand 



Modification: even out feet and perform a normal squat

Staggered Squats

Circuit B

AMRAP: lower body

W1/D0 INTRODUCTION

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

SUPERSETS: lower body

SUPERSETS: upper body

SUPERSETS: cardio

NO REPEATS: lower body

NO REPEATS: upper body

NO REPEATS: cardio

KICKBOXING: lower body

KICKBOXING: upper body

KICKBOXING: cardio

COMBO MOVES: lower body

COMBO MOVES: upper body

COMBO MOVES: cardio

FLOOR WORKOUT: lower body

FLOOR WORKOUT: upper body

FLOOR WORKOUT: cardio & abs

BASKETBALL THEME: lower body

BASKETBALL THEME: upper body

BASKETBALL THEME: cardio

BODYWEIGHT: lower body

BODYWEIGHT: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

AMRAP: lower body

More workouts from Ally Yanecek