Name: Playbook - Christopher Kellum - W1/D4 Legs & Abs
Uploaded: 2023-10-09T17:08:30.573Z
Duration: 45 min
Description: W1/D4 Legs & Abs

This is a leg and core focus workout dumbbells are only required for this lift

Stand tall with your feet shoulder-width apart, hold a dumbbell in front of your chest with both hands or between your legs as demonstrated in the video 
Keeping your chest up, core engaged, and back flat, push your hips back and lower your body until your thighs are parallel to the floor.
Push yourself back up explosively, jumping straight up.
Land softly, lowering yourself immediately into your next rep.

Weighted jump squats DB

You will perform the leg workout then the core workout and then rest for 60 seconds before repeating this workout

Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest or one dumbbell as shown in the video  Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.

Front squat DB

Perform 20 reps so each shoulder should be tapped 10 times

Plank shoulder taps

Legs and Core superset

Perform 12 reps per side 
Stand tall with your feet hip-width apart holding a dumbbell in each hand with palms facing your sides.
Brace your core and take a large step back with your left or right leg about 2–3 feet back from your front leg. Drop your hips to the ground until your front leg forms a 90-degree angle.

Alternating reverse lunge DB

perform 12 reps per leg for a total of 24 reps

Step ups DB (2 steps)

these can be performed on stairs or on your set up dumbbells 
Focus on a tempo for these raises 

Take 3 seconds to raise to the top, once at the top hold and squeeze your calves for 2 seconds and lower to the bottom slowly for 3 seconds

Deficit calf raises

Keeping your arms fixed and your torso upright, inhale as you lower the dumbbell toward the floor by flexing your hips and knees. Descend at least until your thighs are parallel with the floor.
Hold for a count of two.
Exhale as you push yourself back up to a standing position.

Sumo squat DB

Keep your core engaged while performing the cross jabs

V sit cross jab

Legs & Core

Bring your elbow to your quad on each rep use your opposite arm for support on the ground in front of you. Complete 25 reps each aide
Lie flat on the floor facing the ceiling. Extend your arms overhead, hands touching the floor.
- Squeeze your abs and lift your shoulders and legs off the floor at the same time. Try to reach your hands to your feet.
- Slowly return back to starting position.

Oblique V ups (right)

Lie flat on the floor facing the ceiling. Extend your arms overhead, hands touching the floor.
- Squeeze your abs and lift your shoulders and legs off the floor at the same time. Try to reach your hands to your feet.
- Slowly return back to starting position."

Oblique V ups (Left)

The heel taps are going to hit the lower abs. For this elevate your shoulders off the ground into a low crunch and away back and forth tapping your heels for 40 reps per side

Really squeeze your core with your shoulders elevated and exaggerat crunch and leaning to each side while you tape your heels this will burn if done right

W1/D4 Legs & Abs

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