Name: Playbook - Brad Becca - Body Weight Blaster
Uploaded: 2021-04-08T23:02:43.960Z
Duration: 45 min
Description: Body Weight Blaster

Michal J

Bruno Blanchette

My go to routine when I need a short and sharp leg session🤙

Angeleen

👉🏽Here’s a lower body workout that’ll BLAST your legs! Think you got what it takes to finish this workout? 

Equipment Needed
-Mini Resistance Bands
-Plyo Box or elevated surface 

🎯Tag me in your videos

Begin the stretch by pulling your knee up towards your chest. Lunge forward & place both hands flat on the ground on the inside of your leg. Rotate your torso, extend one arm & point it towards the sky. Then repeat using the other arm. End the drill by performing 3 leg hamstring pumps. Perform on each leg.

World’s Greatest Stretch

-Begin in a standing position & lunge laterally
-Keep your core tight & your chest high 
-Alternate the leg with each rep

Lateral Lunge

Lie on your side, keep your core tight, & outside leg planted on the ground. Lift the inside leg as high as you can.

Adduction Leg Raise

Lie on your side, keep your core tight & lift your leg in a slow & controlled manner.

Abduction Leg Raise

-Find a band that is a suitable resistance for you & wrap the band around your feet
-Begin in an athletic stance (feet slights wider than shoulder width, toes pointed forward, arms out in front)
-Begin walking laterally back & forth using small steps

Banded Lateral Walks

-Select a band that is a suitable resistance
-Wrap the band around your feet
-Drive one knee up, while keeping the foot in a dorsiflexed position
-Keep your core tight & posture tall
-Hold position 
-Repeat on other leg

Banded Sprinter ISO Hold

-Select a band that is a suitable resistance
-Wrap the resistance band around your ankles
-Use a line as a reference & begin rhythmically jabbing one foot across the line in an aggressive manner
-Repeat on the other leg

Banded Lateral Jab Steps

-Select a band that is a suitable resistance
-Wrap the band around your ankles
-Begin jabbing your foot backwards in a rhythmic manner
-Repeat on the other leg

Banded Jab Back Step

Mini Bands Circuit 1

Jump laterally using your feet & ankles. Try not to bend a lot at the knees. Be reactive off of the ground.

Lateral Pogo Jumps

Jump laterally off of 1 leg & land on 1 leg continuously.

Lateral Skater Hop

-Begin in a kneeling position
-Using your arms as momentum - swing them to propel your body off of the ground
-Land on two feet & hold for 2-3 seconds

Kneeling Jump

-Begin in an upright position 
-Hop off of one leg on to a Plyo box or an elevated surface & land on that same leg
-Stick & hold the landing for 2-3 seconds
-Repeat on the other leg

Single Leg Box Jump

-Perform a reverse lunge & return to starting position
-Using the same leg, perform a lateral lunge & return to position
-Repeat on the other leg
-1 reverse lunge + 1 lateral lunge = 1 rep

Reverse-Lateral Lunge Complex

-Perform a reverse lunge 
-From the reverse lunge position, step up on to a Plyo box or elevated surface
-Drive the opposite knee
-Step down off of the box into the starting position 
-Repeat on the other leg

Reverse Lunge-Step Up-Knee Drive

-Begin in an upright position with a Plyo box or elevated surface to your side
-Cross your outside leg across your body & step up on to the box
-Bring your opposite leg onto the box
-Cross your leg behind you & step off of the box on to the ground
-Bring your opposite leg on to the ground
-Repeat on the other leg

Crossover Step Up

-Lie flat on your back with both feet on a Plyo box or elevated surface
-Stay on your heels
-Drive one knee towards your chest, while simultaneously lifting your hips into the air
-Return to starting position
-Repeat on the other leg

Elevated Glute Bridge March

-Select a band that is a suitable resistance for you
-Wrap the band around your feet
-Stand in an upright position with a Plyo box or an elevated surface in front of you
-Drive one knee up & step on to the box 
-Return to starting position

Banded Sprinter Step Up

Body Weight Blaster

Liana

Lower Body Workout

Very good session. Waiting for the knee strengthening

Felipe

Foot & Ankle Training

Awesome🔥
People really miss out on this and it's imp to take care of knees 🔥.
Awesome session, did this on my off day from body weight programs..🤙

Body Weight Blaster

Community

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