Name: Playbook - Ally Yanecek - BODYWEIGHT: lower body
Uploaded: 2024-01-22T02:28:48.980Z
Duration: 10 min
Description: BODYWEIGHT: lower body

Circuit A
-    	Single leg chair/box squats x 10 each
-    	Alternating jump lunges x 15 each
 
Circuit B
-    	Lateral to front lunges x 5 each leg
-    	Jump squats x 15

- Shift weight over/onto 1 leg
- Tighten glutes and leg muscles
- Then slowly release them to sit in a controlled manner
- Activate glute and quad to stand 


Modification: 
Select a higher box/chair 
Place opposite foot lightly on ground to help with balance 

Advancement:
Select a lower box/chair
Tap butt on chair rather than sitting fully

Single Leg Chair Squat

- Lunge
- Explode up and switch legs in air
- Softly land into lunge


Modification: perform step back lunges

Alternating Jump Lunges

Circuit A

- Lateral lunge: step out, sink hips back into a lunge

- Press up STRONG 

- Balance and move into a forwards lunge 

- Press back STRONG into lateral lunge

Lateral Lunge to Forward Lunge

- 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

Circuit B

BODYWEIGHT: lower body

W1/D0 INTRODUCTION

AMRAP: lower body

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: upper body

BODYWEIGHT: cardio

TABATA: lower body

TABATA: upper body

TABATA: cardio

BODYWEIGHT: lower body

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