Name: Playbook - Charly Caruso // Arnolt - W1/D1 Lower Body
Uploaded: 2021-01-18T11:47:39.557Z
Duration: 45 min
Description: W1/D1 Lower Body

Devon

Prep: 
Standing Hip CARs x3-5 ea side
World’s Greatest Stretch x3-5 ea side
Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
Glute Bridges x 20
Side Planks x 30-sec ea side
Front Plank x 30 sec

Explosive warm up: Quick Feet Line/Ladder Drills 3 sets of x 10 sec

1A.) Barbell Back Squat 4x10
   
Superset
2A.) Barbell Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls  4x10

Superset
3A.) Barbell Romanian Deadlift (RDL) 4x12
3B.) Machine Hip Abduction 3x25

Finisher
Kettlebell (or DB) Swings: 40 swings

**CARDIO: can be added in at your discretion depending on your goals. Shoot for 20 minutes 3-4x per week + aim for 10,000 steps per day.

-Standing Hip CARs x3-5 ea side
-World’s Greatest Stretch x3-5 ea side
-Leg Swings Fwd/Bwd x 10 ea, Lateral x 10 ea
-Glute Bridges x 20
Side Planks x 30-sec ea side
-Front Plank x 30 sec 
-Quick Feet Line or Ladder Drills 3 sets of x 10 seconds

- Raise your knee, keeping your hips stable
- Externally rotate your hips 
- Bring your knee down
- Reverse motion to come back to the initial position

Standing Hip CARS

- Step forward 
- Place both hands close to your foot
- Rotate your body extending your arm above

Worlds Greatest Stretch

- Hold in to something for balance
- Elevate your leg as much as possible
- Let your leg swing back
- Come up as high as possible behind you

Leg Swings Fwd/Bwd

- Hold on to something for balance
- With your leg extended swing to one side and to the other 
- Keep your chest up

Leg Swings Lateral

- Lay on the floor with your legs bent
- Push through your heels bringing our hips of the floor
- Squeeze your glutes as you come up

Banded Glute Bridge

- Place your forearm on the floor
- Raise your hips off the floor
- There should be a like from your shoulder to you foot
- Keep your core engaged

Side Plank Right

Side Plank Left

- Place your forearms on the floor
- Keep a neutral spine and your core engaged

Elbow Front Plank

Lower Body Prep

Quick Feet fwd/bwd

- Start with a shoulder width stance with the barbell right below the shoulder 
- Flex at your hips and knees to come down
- Come down until your legs are at 90 degrees
- Push through your heels extending your legs to come up

BB Back Squat

2A.) Barbell Reverse Lunges (Complete one side before switching legs) 4x10 each leg
2B.) Hamstring Curls  4x10

Barbell Reverse Lunge

Machine Leg Curl

Superset 1

3A.) Barbell Romanian Deadlift (RDL) 3x15
3B.) Machine Hip Abduction 3x 25

BB RDL

Machine Hip Abduction

Superset 2

- Hold the kb with both hands
- Hinge at the hips 
- Explode forward pushing the kb up
- As you come forward squeeze your glutes 
- Come up until your reach shoulder height and come back down in a controlled motion

KB/DB Swing (Finisher)

W1/D1 Lower Body

It destroyed me haha first time pushing myself beyond my limits it’s been a while since I worked and enjoyed it 💯

W1/D1 Lower Body

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