Name: Playbook - Brogan Morris - January 3
Uploaded: 2024-01-03T19:14:24.615Z
Duration: 45 min
Description: January 3

Another lower body day! This workout will be more of a HIIT style leg day

Keep your shoulders rolled down and back. Control the movement.

Dumbbell squat

Back foot flat on the bench. Weight in the front foot. Dumbbells by your side. Slight lean forward as you lower down to keep your spine straight.

Bulgarian split squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB sumo squat

Weight in the front heel. Foot flat on the bench. Slight lean forward for a straight spine. Explode up each rep.

Dumbbell Bulgarian split squat hop

Dumbbell squat to press

DB lower body circuit

Jump squats

Send the hips back and down. Drive through your heels to the top.

Body weight squat

Get into a lunge. Explode up and switch your feet.

Plyo lunges

Weight in heels. Keep your chest proud. Send the hips back and down to the bench. Squeeze your glutes back to the top.

Bodyweight box squat

Be careful of your lower back when you jump out to the plank. Be sure to land in a straight line and not let your hips lower down.

Burpees

Half squat down explode up. Send your hands and feet out diagonally. Land softly.

Star jumps

Body weight lower body circuit

January 3

January 1

January 2

January 4

January 3

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