Name: Playbook - Brad Jackson - W5D2: Lower Body Challenge
Uploaded: 2022-05-04T04:21:02.536Z
Duration: 20 min
Description: W5D2: Lower Body Challenge

Welcome to the last workout of this program!

This workout will challenge your lower body capabilities with a 20 minute AMRAP, similar to day 1 of this week.

If you haven’t completed day 1, and AMRAP requires you to test your muscle endurance, technique and strength by complete ‘As Many Reps As Possible’ (AMRAP) within the time limit.

How every many reps you complete in the time limit is your final score, which can be used to show improvement and your fitness ability as you train more.

For this AMRAP, you will have 20 minutes to go through the lower body exercises that you have done during the program and get as high a score (with good technique) as you can.

Each round of exercises contains 110 reps total, including any exercises that are done for time. 1 second equals 1 rep.

Aim to push through all the way to the end, every rep/second counts.

Good luck!

1. Stand with feet slightly more than shoulder width apart

2. Lower in to the bottom of a squat by driving your hips back and down

3. Think of this movement as a double break; first your hips break into a hinge and your Glutes are driven backwards, then your knees break and you move towards the ground

4. Aim to achieve your hips just below parallel to your knees

5. Keep your shoulders back, chest up & drive your knees out. Your knees should be inline with your toes.

6. Stand up out of squat to full hip extension by squeezing your Glutes

Bodyweight Squats

1. Stand feet shoulder width apart

2. Take a big step forward keeping your chest up 

3. Bring your back knee down until both legs are at 90 degrees 

4. Drive through your forward foot, standing back into to the initial position 

3. Repeat on the other leg

Alternating Lunge

1. Begin with your feet in wide stance, and toes slightly turned out

2. Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down

3. Drive through your heel to stand back up

4. Repeat to the opposite side

Cossack Squats

1. Stand in front of a box

2. Step up to full extension

3. Keep your chest up

4. Lower to ground and repeat with other leg

Box Step Up

1. Stand a few inches in front of the box, approximately a little more than shoulder width apart

2. Press hips back, lower down and jump on top of the box

3. Land softly on the box by bending your knees

4. Complete the movement by standing up tall before stepping down with one foot at a time

NOTE: your arm swing should be above your head when you squat down, and then push down as you’re jumping

Box Jumps

1. Start with your back foot on top of an elevated surface 

2. Lower down pushing your hips back slightly 

3. Lower until both legs are at about 90 degrees 

4. Push through your front leg to come back up
 
5. Work both sides

Bulgarian Split Squat

1. Start in a standing position with feet slightly less than shoulder width apart

2. Bend down towards the ground, keeping your legs straight and reaching out with your hands

3. Slowly crawl yourself out to a full body hand plank position

4. Slowly crawl back in towards your feet and stand upright

5. Repeat

Inch Worm

1. Start in a hand plank position 

2. Activate your core by pulling your belly button into your stomach

3. Drive your knees towards your chest one at a time back and forth 

4. Increase speed as you feel comfortable

Mountain Climbers

1. Elbows under shoulders and hands out front

2. Keeping your core tight 

3. Jack your feet out and in for time or reps

Plank Jacks

1. Lay on your back making sure you drive your lower back into the ground

2. Place your feet up onto a bench with your toes facing up

3. Drive through your heels, lifting your glutes off the ground and keeping your shoulders on the ground

4. Squeeze glutes at top of movement. Don’t over extend your back.

5. Return to laying position and repeat.

W5D2: Lower Body Challenge

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