Name: Playbook - Charly Caruso // Arnolt - W1/D3 Lower Body
Uploaded: 2021-01-18T11:48:50.904Z
Duration: 45 min
Description: W1/D3 Lower Body

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: Bench Hops 3 sets x 6 jumps (over and back)

1A.) Barbell Deadlift 4x10

2A.) Step Ups 4 sets x 10 ea
2B.) B-Stance Barbell RDL 4 sets x10 ea

3A) Leg Extension 4x15

4A) Barbell Hip Thrust 3x20 

Finisher:
Jump Squats 40

**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

- 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

Prep

- Hold on to the bench with both hands
- Hop from one side to other 
- Increase your speed as your feel comfortable

Lateral Bench Jump Overs (over and back)

- Hold the barbell with a mixed grip
- Hinge at the hips and keep a slight bend at the knees as you come down
- Keep your back straight as you come down 
- Come down to shin height
- Pull up engaging your hamstrings and glutes
- Come up a couple of inches and straight back down
- Pull returning to the initial position

1.5 rep BB Deadlift

A.) Step Ups 4 sets x 10 ea
B.) B-Stance Barbell RDL 4 sets x10 ea

- Hold two dumbbells by your sides
- Place one foot on an elevated surface
- Push through that foot to bring your opposite foot up
- Keep you chest up

DB Step-ups

- Start with one foot slightly behind the other 
- Hinge at the hips and keep a slight bend at the knees as you come down
- Keep your back straight as you come down 
- Come down to shin height
- Pull up engaging your hamstrings and glutes

B Stance BB RDL

Superset 1

A.) Leg Extension 3 sets x 12
B.) Barbell Hip Thrust 3 sets x 20

Machine Leg Extension

- Place the top of your back on an elevated surface
- Push through your heels raising your hips
- Squeeze your gluten at the top

BB Hip Thrust

Superset 2

- Start with a shoulder width stance 
- 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
- Jump off the ground using the momentum from coming up

Jump Squat

W1/D3 Lower Body

Devon

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/D3 Lower Body

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