Name: Playbook - Chad Lopez - W1/D2 Leg Day W2
Uploaded: 2023-07-13T00:09:51.981Z
Duration: 30 min
Description: W1/D2 Leg Day W2

Leg Crusher!

This 6 exercise workout is designed to get those legs burning and pumping! Not too heavy weight we’re looking for explosive and controlled movements to build strength and power in our legs. 

1. Jump Squats
2. Air Squats
3. DB Goblet w pause
4. DB Deadlifts
5. DB Alt. Lunges
6. DB Goblet Squat

Each exercise is performed 3 times through. Can either do 1-6 or all 3 sets at once up to you

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and pulse squat (1/4 squat up) back to parallel and push through your heels to come up

Dumbbell goblet squat w pulse

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- 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

Dumbbell goblet squat

W1/D2 Leg Day W2

W1/D1 Workout 1 - Chest & Triceps

Would like some guidance on proper form and technique also for the one where you hold dumbbell and do high knees does it matter which are you use?  Just some questions that beginners will ask.

W1/D2 Leg Day W2

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