Name: Playbook - Christopher Kellum - W1/D2 Lower Body
Uploaded: 2023-06-10T23:02:46.561Z
Duration: 30 min
Description: W1/D2 Lower Body

Great workout, feel it in your legs afterwards.

Nathan

The videos are very clear and the instructions provide further clarity. After watching each video and then reading the instructions and then watching the video again, you get a clear sense of what you have to do. Independent of how you might feel after performing these exercises, the videos are clear and the instructions are clear and you can do the exercises easily. You should take it slow if you are just starting these workouts. Your body needs to get used to working out.

Hasan

Kerry Chia

Noah

This is a bodyweight only workout so all you need is yourself and some water! This is going to strictly hit lower body. These workouts consist of multiple circuits and minimal time to allow you to maximize your results in the least amount of time

-Using your phone or a stopwatch to keep time is best .
-Complete each exercise for 30 seconds there is no amount of reps to hit this is an all out effort as many reps as you can get
-After you complete each exercise rest for 30 seconds
-Then proceed to round 2 until you finish all 4 rounds
-Each round equates to 2 minutes including rest

-Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight. This will be your starting position.
- Pushing your hips back, slowly bend the knees and lower your legs until your thighs are just below parallel to the floor. Make sure to inhale during this portion of the exercise.
- Press through the heel of the foot and push your hips through to return to the starting position. Breathe out during this phase of the exercise.
- Repeat until time expires

Sumo squat

- Keep a flat back, with your bellybutton pulled into your spine.
- Imagine kicking straight behind you, no higher than hip height, and reaching out with the opposite hand like a superhero mid flight.
-Pull you arm and leg towards the center of your body
-Keep you arm and leg off the ground and touch your elbow to your knee
-Repeat

Bird dog crunch (left)

Bird dog crunch (right)

Circuit 1

-Step back into a reverse lunge
-As you stand up bring your back knee forward and hop on the spot
-Repeat
-Do all of your reps on one leg before doing the other.

Reverse lunge hop (left)

Reverse lunge hop (right)

- Lying on your back, bend at the knees, and plant your feet into the floor.
- Press into the floor with your feet to raise your hips, and squeeze your glutes at the top of the movement.
- Lift one leg off of the floor, knee bent.
- Pause and return to the starting position 
-Repeat
*As you press, exhale gently to engage your abs, putting less pressure on your lower back."

Marching glute bridge

Circuit 2

From the bottom position, push up explosively using both legs, jump and switch your legs stance so that your left leg is forwards and your right leg behind you. 
-Lower down into a lunge on this side and repeat the jump, switch and lunge movement on each side for the duration of the exercise.

Iron mikes

-Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. ...
-Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees. then kick out controlled
-Return to 90 degree and bring to the starting position
-Lower your leg to starting position to complete 1 rep.
-Repeat

Fire hydrant kick (left)

Fire hydrant kicks (right)

Circuit 3

- Hold hands slightly in front of hips
- Jump a few inches off the ground keeping torso upright with body straight
- Spin wrists as if you are holding a rope
Press off your toes each rep

Imaginary jump rope

- Begin in a pushup position on the floor. This will be your starting position.
- Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
- Return to the starting position and immediately repeat the movement

Groiner

Circuit 4

W1/D2 Lower Body

Phenomenal workout. Great way to start the morning.

Joyce

The exercises are very challenging. Today was my first time trying this and this is my first time working out in a while, so I did not complete all the exercises. I will try again tomorrow. I looked at all the videos and the instructions are very clear. The camera angles clearly show proper form.

W1/D1 Upper Body

This is the third day from the body weight only program that I have tried. I have a few more days left to try from the program. If you do not want to invest in buying weights or gym equipment, or if you do not want to invest money in a gym membership, then this program is perfect for you. You will definitely loose weight and get in shape. You probably won’t get that perfect sculpted body, for that you will need to lift weights, but you will loose weight and you will get in shape. If this is your first time working out in a while, take it slow. Work on form. And if you feel sick, do not continue. Take a rest and try again tomorrow.

W1/D4 Full Body

This was a nice break from all the other intense days. Very nice and relaxing. I did all exercises except the upward dog.

This was a very helpful stretch session, gracias!

Camila Calderon

W1/D5 Stretches & Mobility

Patrick

W1/D6 Core circuit

Marisol Del Villar

Just FYI the reps for the obliques are off. Left is 20 right is 25. Solid ab workout though!

W1/D2 Lower Body

Community

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