Name: Playbook - Blair Epstein - W1/D4 Legs & Core
Uploaded: 2024-01-06T13:34:05.678Z
Duration: 45 min
Description: W1/D4 Legs & Core

- Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- To put more emphasis on the glutes you can lean forward, for quads stand straight up
- Keep core engaged

Dumbbell bulgarian split squat

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Pulse for 1
- Slowly return to the starting position
- 15 each side

Fire hydrants w/ pulse

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Pulse for one at the top
- Lower back to starting position
- 10 each side

If you have dumbbells add one on the working leg to make it more challenging

Single leg glute bridge w/ pulse

Superset 1

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Keeping your core engaged 
- Alternating legs until they hit a 90 degree angle and come right back to the top

Alternating jump lunges

Superset 2

- From kneeling position
- Jump your feet up into a low squat position (to modify you can step up with one foot at a time)
- Reverse movement back to kneeling
- Modification: step up with one foot at a time back into the squatting position instead of jumping

Kneel to squat

plank up downs into side planks with no rest in between sets - rest for 20 seconds after each round.

- Start in a low plank position
- Lift one arm at a time trying not to rock your hips side to side too much
- Engage core 
- Alternate hands

Plank Up Downs

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Side plank - right

Side plank - left

Core Circuit

W1/D4 Legs & Core

W1/D1 Legs & Abs

W1/D2 Upper Body

W1/D3 ACTIVE REST DAY!

W1/D5 Upper Body

W1/D6 ACTIVE REST DAY!

W1/D7 ACTIVE REST DAY!

W2/D1 Legs & Abs

W2/D2 Upper Body

W2/D3 ACTIVE REST DAY!

W2/D4 Legs & Core

W2/D5 Upper Body

W2/D6 ACTIVE REST DAY!

W2/D7 ACTIVE REST DAY!

W3/D1 Legs & Abs

W3/D2 Upper Body

W3/D3 ACTIVE REST DAY!

W3/D4 Legs & Core

W3/D5 Upper Body

W3/D6 ACTIVE REST DAY!

W3/D7 ACTIVE REST DAY!

W4/D1 Legs & Abs

W4/D2 Upper Body

W4/D3 ACTIVE REST DAY!

W4/D4 Legs & Core

W4/D5 Upper Body

W4/D6 ACTIVE REST DAY!

W4/D7 ACTIVE REST DAY!

W1/D4 Legs & Core

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