Name: Playbook - Warrior Fit - W4/D3 Legs | Power
Uploaded: 2023-03-18T22:09:04.373Z
Duration: 45 min
Description: W4/D3 Legs | Power

Legs | Power

- Stationary Bike 5 min

- Dynamic Leg Warmup (50 Jumping Jacks, 40 Air Squats, 20 Forward Walking Lunges, 20 Rear Walking Lunges, Carioca 20 yards, 1 Legged Walking Deadlift 20 yards, Leg Swings 10 Reps each direction)

- Tuck Jumps 3 X 10
- Barbell Squats 8 X 8
- Split Squats 3 X 6 each leg
- Leg Press 3 X 8
- Dumbbell Straight Legged Deadlift 3 X 10
- Seated Calf Raises 3 X 10

- 1/2 mile uphill Walk

Stationary Bike

Dynamic Leg Warm-up:
- 50 Jumping Jacks
- 40 Air Squats
- 20 Forward Walking Lunges
- 20 Rear Walking Lunges
- 20 yards Carioca
- 20 yards Walking S. Leg Deadlifts
- 10 Leg Swings (each leg/direction)

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- 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

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Repeating forward

Walking Lunges

- Step backward with the first leg and lower down until both knees are at 90 degrees
- Bring front leg even with the first then step back with this leg
- Repeating backwards

Rear Walking Lunges

- Start with your feet a little wider than hip-distance apart, knees soft
- Use your left foot to push off, crossing it behind the right foot and transferring your weight onto it
- Move your right foot to the side until you’re back to your starting stance
- Now cross your left foot in front, stepping onto it
- Move your right foot to the side
Continue moving to your right, crossing the left foot behind, then forward, until you reach the end of your planned distance 
- Then reverse your direction

- 20 yards

Carioca

- Stand with feet hip width apart
- Arms at your sides
- Lean forward in your hips, shifting weight onto one leg while the other extends behind you
- Touch your toes
- Return to the starting position 
- Step forward and repeat with the other leg

- 20 yards

Walking S. Leg Deadlift

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Repeating the movement for time/reps
- Switch sides and repeat

- 10 reps each leg

Leg Swings Front to Back

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for time/reps
- Switch sides and repeat

- 10 reps each leg

Leg Swings Side to Side

Dynamic Leg Warm-up

- Start by standing with your feet a little less than shoulder-width apart
- Drop down a little into a quarter squat then explode into the air
- Keep your back straight throughout, and tuck your knees up towards your chest as much as possible, before landing as softly as you can

Tuck Jumps

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squats

- Start with the barbell across your upper back
- Take a long step back, as if performing a lunge, heel of your back foot should be raised
- Keeping your torso straight, lower slowly until your back knee almost touches the floor
- To come up, focus on staying balanced between the feet and keeping the torso upright, pushing through the front leg
- Complete all your reps on one leg, then switch to the opposite side

- 6 reps each leg

Split Squats

- Position yourself on a leg press machine with your feet hip-width apart on the platform
- Press the platform up with both legs to full knee extension, unhook the latches
- Lower the weight until your knees are just past 90 degrees
- Make sure your lower back stays pressed against the pad
- Press the sled back up, stopping just shy of lockout
- Repeat

Leg Press

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells down the front of your legs toward the floor
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Straight Legged Deadlifts

- Take a seat on the machine and place the balls of your feet on the platform with your toes pointed forward - your heels will naturally hang off
- Position the base of quads under the knee pad and allow your hands to rest on top
- Extend your ankles and release the safety bar
- Lower the heels by dorsiflexing the ankles until the calves are fully stretched
- Extend the ankles, pressing the weight up
- Repeat for the assigned number of repetitions

W4/D3 Legs | Power

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