Name: Playbook - Ally Yanecek - SUPERSETS: lower body
Uploaded: 2024-01-22T02:28:48.832Z
Duration: 15 min
Description: SUPERSETS: lower body

Circuit A: Heavy / Light weights
-    	Goblet squat x 10
-    	Single leg deadlift x 10 each
 
Circuit B: Medium / Heavy weights
-    	Forward lunges x 10 each
-    	Glute bridges x 10

- Hold dumbbell at chest
- Point toes out, knees will point same way
- Drop into squat
- Activate thighs and glutes to stand

Goblet Squats

- Knees slightly bent
- Raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Engage your glutes to stand back up


Modification: perform staggered deadlifts (leave opposite foot on ground, slightly behind your working foot)

Floating Single Leg Deadlifts

A: HEAVY / LIGHT

- Chest up and shoulders rolled back

- Step forward
- Bring your back knee down until both legs reach 90 degrees
- Step back POWERFULLY

Think about pushing the floor away

Forward Lunges

- Tighten core
- Squeeze glutes TO lift hips off the floor
- Pause
- Lower

*You should NOT feel this in your back. If you do 1) squeeze your glutes harder or 2) lower the weight

Advancement: elevate shoulders on bench IR elevate feet on a small step (either will increase your range of motion)

Glute Bridges

B: MEDIUM / HEAVY

SUPERSETS: lower body

W1/D0 INTRODUCTION

AMRAP: lower body

AMRAP: upper body

AMRAP: cardio

PYRAMID: lower body

PYRAMID: upper body

PYRAMID: cardio

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

SUPERSETS: lower body

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