Name: Playbook - Warrior Fit - W3/D2 Lower Body
Uploaded: 2023-03-18T22:09:04.328Z
Duration: 45 min
Description: W3/D2 Lower Body

45 seconds Run-In-Place
15 Air Squats
10 Glute Bridges 
12 Stationary Lunges (each leg)
12 Single Legged Deadlifts (each leg)
45 seconds Wall Sit
20 Calf Raises 
15 Donkey Kicks (each side)

Repeat Circuit 6x

Run In Place

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats

- Lay on the floor with your legs bent, feet flat on the ground
- Push through your heels, bringing your hips up 
- Pause at the top and squeeze your glutes 
- Lower back to starting position

Glute Bridges

- Stand upright with your feet shoulder-width apart
- Pack your shoulders down and engage your abs
- Step one leg forward, and then bend both knees to lunge down (Your back knee should hover just above the ground, with your front leg bent to a 90° angle)
- Once in the down lunge position, powerfully drive off your front foot to push your body back up to standing
- Complete desired reps then repeat on the opposite side

Stationary Lunges

- Stand with your feet close together, knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor as your lifted leg extends behind you
- Tap the floor with your hands and lift back up engaging your hamstrings and glutes
- Repeat on the opposite side
- Alternating back and forth for time or reps

Single Legged Romanian Deadlift

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Push through the balls of your feet, engaging your calves
- Pause at the top, in full contraction 
- Lower your heels back to the floor

Standing Calf Raises

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your foot/leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

W3/D2 Lower Body

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