Name: Playbook - Annie Openshaw - W1/D4 Legs + core burner
Uploaded: 2023-03-12T18:11:01.658Z
Duration: 30 min
Description: W1/D4 Legs + core burner

- Stand with your feet shoulder-width apart
- Begin exercise by swinging your arms back behind your body as you bend your knees and push your hips back
- Swing arms forward as you drive your feet into the ground, push hips forward, and explode forward off the ground
- Land on your feet dropping into a squat
- Run backward to where you started

Forward bound with backwards run

- Begin lying with both arms extended straight up holding a single dumbbell
- Sit up while keeping dumbbell overhead
- Lower back down with control

Dumbbell crunches

- Keep your chest up, holding a dumbbell in front rack position
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, stepping forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

CIRCUIT

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Complete desired reps then repeat on the opposite side

Dumbbell single leg RDL

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the dumbbell from side to side
- Engaging your core throughout the movement

Dumbbell russian twist

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a high plank
- Complete 4 mountain climbers 
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee + mountain climbers

- Start with your feet about shoulder width apart 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Bodyweight squat jumps

- Starting with dumbbell low
- From squat position pull dumbbell up toward your shoulders
- Toward the top of leg extension take the dumbbell overhead
- Lower the dumbbell back to ground and repeat the sequence on the opposite side

Dumbbell thrusters

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Pulse 2x
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Bodyweight curtsy lunge with pulse

- Hop, twisting your hips and feet from side to side
- Keeping your core engaged throughout the movement

Jumping oblique twists

- Start in a bear crawl position (balanced on your hands and toes, back straight and knees and hips bent to 90 degrees)
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side
- Working back and forth for time or reps

W1/D4 Legs + core burner

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