Name: Playbook - Auralee Strege - W1/D2 Legs / Tuesday / Wk 1
Uploaded: 2022-08-23T20:14:29.708Z
Duration: 60 min
Description: W1/D2 Legs / Tuesday / Wk 1

TUESDAY:

Legs

Warm Up: Before you begin, I recommend completing one of the “Warm Ups” in the app selection.

Workout: Perform all sets and reps of one exercise before moving onto the next. Go as heavy as possible while maintaining excellent technique.

-Barbell Box Squat 4 x 5 @ 3 min
-Barbell Deadlift 4 x 10 @ 90
-KB Front Rack Step Up 4 x 8 @ 90 (each side non-alternating)
-Barbell RDL 4 x 10 @ 90

Finisher: Perform each exercise for 40 seconds followed by 20 seconds of rest. Once you finish the last exercise, rest 60-90 seconds. Do 3 total sets.

-KB Cannon Ball Heels Elevated Squat
-Bodyweight Jumping Squat
-Bodyweight Heels Elevated Squat

Workout: Perform all sets and reps of one exercise before moving onto the next. Go as heavy as possible while maintaining excellent technique.

-Barbell Box Squat 4 x 5 @ 3 min
-Barbell Deadlift 4 x 10 @ 90
-KB Front Rack Step Up 4 x 8 @ 90 (each side non-alternating)
-Barbell RDL 4 x 10 @ 90

Finisher: Perform each exercise for 40 seconds followed by 20 seconds of rest. Once you finish the last exercise, rest 60-90 seconds. Do 3 total sets.

-Kettlebell Cannon Ball Heels Elevated Squat
-Bodyweight Jumping Squat
-Bodyweight Heels Elevated Squat
-KB Cannon Ball Heels Elevated Squat

-Start with a barbell on your upper back
-Press hips back and lower down until your glutes touch the box
-Sit back while unloading some of your weight onto the box
-Keep your core braced and don't let your body go slack 
-Press through heels and stand back up

Modifications: use lighter weight, elevate your box more

Barbell Box Squat

-Stand with your feet under your hips and bar up against your shins
-Engage your lats
-Pull the bar up with a neutral spine making sure your chest and hips rise at the same time
-Reach full extension squeezing your glutes at the top, don't over extend
-Lower the bar back down to the ground with control

Modifications: use lighter weight or shorten the range of motion on the deadlifts

Barbell Deadlift

-Use a bench, plyo box or something sturdy
-Start with two kettlebells in the front rack position, one foot on the box and good posture
-Drive through the heel of the foot that’s on the top of the box and then stand tall, try to minimize pushing off the foot planted on the floor, really try to make the leg that’s on the top of the box do all the work
-Make sure to drive your knee outward and keep your chest up
-Lower down with control leaving the same leg on the box and repeat

Modifications: use lighter weight, use a lower box

KB Front Rack Step Up

-Stand with your feet under your hips and barbell in front of your body
-Slowly lower with a slight bend in your knees, hinging at the hips, keeping your back straight and spine neutral
-Lower the bar until you feel a stretch in your hamstrings
-Using your hamstrings pull your body back up to the starting position and squeeze your glutes at the top of the rep
-Do not overextend at the top, bring your hips to neutral and start your next rep

Modifications: use lighter weight, shorten the range of motion on the RDL

Barbell RDL

Legs

Finisher: Perform each exercise for 40 seconds followed by 20 seconds of rest. Once you finish the last exercise, rest 60-90 seconds. Do 3 total sets.

-Kettlebell Cannon Ball Heels Elevated Squat
-Bodyweight Jumping Squat
-Bodyweight Heels Elevated Squat
-KB Cannon Ball Heels Elevated Squat

-Place your heels on two kettlebell handles spaced to fit your squat stance
-Hold another kettlebell in a cannon ball grip in front of your chest
-Squat down to 90 degrees or lower, drive your knees out, keep your chest up
-Keep tension on your legs by flexing your quads at the top, then lower back down

Modifications: use lighter weight and shorten the range of motion on the squat

KB Cannon Ball Heels Elevated Squat

-Start in a squat position
-Lower down into a squat then jump explosively up from the ground, land softly with control before continuing the jumps
-Drive your knees out, keep your chest up
-Squat down to 90 degrees or lower

Modifications: use a shorter range of motion on the squat jumps, do speed squats instead of jumping

Bodyweight Jumping Squat

-Place your heels on two kettlebell handles spaced to fit your squat stance
-Squat down to 90 degrees or lower, drive your knees out, keep your chest up
-Keep tension on your legs by flexing your quads at the top, then lower back down

Modifications: shorten the range of motion for your squat

W1/D2 Legs / Tuesday / Wk 1

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