Name: Playbook - Ally Yanecek - PYRAMID: lower body
Uploaded: 2024-01-22T02:28:48.750Z
Duration: 10 min
Description: PYRAMID: lower body

Start with 2 reps of everything, then repeat by 4s, 6s, 8s, and 10s
Rest for 1 minute, then go down the pyramid
8 reps of everything, then 6s, 4s, and 2s

- Squats
- Deadlifts
- Squat jumps

Start with 2 reps of everything, then repeat by 4s, 6s, 8s, and 10s
Rest for 1 minute, then go down the pyramid
8 reps of everything, then 6s, 4s, and 2s

Ex: 2 squats, 2 deadlifts, 2 squat jumps; 4 squats, 4 deadlifts, 4 squat jumps; 6 squats...

- Squeeze your core, squeeze your glutes
- Slowly unlock your glutes as you push your hips backwards 
- Sit like you’re sitting in a chair 
- Squeeze your glutes and quads to return to stand

Squats

- Squeeze your core, squeeze your glutes
- Unlock glutes and reach your hips back (like you’re closing a door with your butt)
- Keep the weight close to / touching your legs 
- Squeeze your glutes to return to standing


*if you start to feel this in your back 
1) tighten your core or 
2) don’t bend as far or
3) lighten your weights

Romanian Deadlifts

- Push your hips as you come down
- Reach parallel and EXPLODE up by squeezing your glutes and quads

Jump Squats

Circuit

PYRAMID: lower body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

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

PYRAMID: lower body

More workouts from Ally Yanecek