Name: Playbook - Ant West - Lower Body Curcuit
Uploaded: 2020-11-27T21:44:56.741Z
Duration: 45 min
Description: Lower Body Curcuit

- Today we will be focusing on lower body
- Using a circuit timer raise heart rate and utilizing more functional workouts, instead of in place movements
- Lifting as much weight as possible is not the priority
- Finishing each round to the fullest while maintaining great form is what it’s all about

- Lunge to shoulder press
- Box jump
- Step up with weight
- Lateral lunge
- Dumbbell squat + press
- Abs

- Alternate each lunge
- Making sure knew does not go over toe
- After each lunge perform a dumbbell shoulder press

Lunge + shoulder press

- We all can jump at different levels
- Start with a jump where you can perform 10 jumps
- Height will gradually increase but main focus is to get the movement mastered 1st
- Using arms to help with momentum

Box Jump

- Pick a weight and height you can perform all 10 reps with while still be challenging but keeping control of your way up and down
- Can use kettlebells or dumbbells
- Can either do one leg all reps then switch or alternate legs

Step up

- Can use either a dumbbell or kettlebell
- Step, feet together, step, repeat
- 10 reps each side
- Weights on shoulders

Lateral lunge

- Feet about shoulder width apart 
- Squat 
- Press at top

Dumbbell Squat + shoulder press

Lower Body Circuit

- Complete each round without stopping then take rest after all movements are finished
- Leg lift -> Oblique raise -> medicine ball crunch 
- Then take rest after each round

- Lift legs straight
- Hold onto bar like doing a pull up/ if that grip is too hard can use chin up grip

Lower Body Curcuit

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