Name: Playbook - Charly Caruso // Arnolt - W4/D1 Lower Body & Core
Uploaded: 2021-01-18T11:48:53.140Z
Duration: 30 min
Description: W4/D1 Lower Body & Core

Lower Body
3 rounds
Air squats: 20 reps
Jump squats: 20 reps
Plank--Foot to hand lunge: 20 reps (10 each leg)
Reverse lunges with a pulse: 20 reps (10 each leg)
Quad narrow stance pulse lunge: 20 reps

Core
3 rounds
Sit-ups: 20 reps
Penguins: 20 reps
Flutter kicks: 20 reps (each leg)
Plank, bring knee to elbow: 20 reps (10 each leg)
Toe touches: 20 reps

3 rounds
Air squats: 20 reps
Jump squats: 20 reps
Plank--Foot to hand lunge: 20 reps (10 each leg)
Reverse lunges with a pulse: 20 reps (10 each leg)
Quad narrow stance pulse lunge: 20 reps

- 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

Air Squats

- 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

- Start in a plank position 
- Hop bringing one foot forward
- Place your foot beside you hand
- Hop returning to the initial position
- Repeat on the opposite side 
- Keep your core engaged

Plank Foot to hand lunge

- Step backward
- Bring your back knee to the ground 
- Come down until you reach 90 degrees
- Come up a couple of inches and straight back down
- Keep your chest up

Reverse Lunge with Pulse

- Start with a wide stance with one foot in front of the other
- Bring your back knee down
- Come down until both legs are at 90
- Push through your front leg to come up
- Engage your quads as you come up

Quad Narrow Stance Pulse Lunge

Lower Body

3 rounds
Sit-ups: 20 reps
Penguins: 20 reps
Flutter kicks: 20 reps (each leg)
Plank, bring knee to elbow: 20 reps (10 each leg)
Toe touches: 20 reps

- Lay on the ground with your legs bent
- Come up and touch the front of your shoes
- Return to the initial position engaging your core

Sit ups

- Lay on the floor with your legs bent
- Bring your shoulders off the ground engaging your abs
- Reach your heel engaging your core 
- Repeat on the opposite side

Penguins

- Lay on the ground with your hands by your sides
- Raise your legs off the floor
- Bring one up and the other one down
- Keep your core engaged

Flutter Kicks

- Start in a plank position
- Bring your knee towards your elbow
- Engage your abs as you bring you knee forward
- Keep your back straight

Plank, bring knee to elbow

- Extend your legs above you
- Reach your toes 
- Engage your abs as you go up

W4/D1 Lower Body & Core

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