Name: Playbook - Clark Bartram - W3/D16 Lower Body
Uploaded: 2022-01-11T18:47:09.380Z
Duration: 20 min
Description: W3/D16 Lower Body

Today's focus is on the lower body.

We'll now be doing 2 different circuits (A and B)
3 rounds each
6 total rounds 
30 seconds for each exercise
60 seconds of rest in between each round

Today's focus is on the lower body.

We'll be doing 4 total rounds 
30 seconds for each exercise ((or do the number of reps listed per exercise if you can't go the full 30 seconds)
60 seconds of rest in between each round

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight squats

- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Repeat on the opposite side

(10 Reps for each leg)

Alternating lunges

- Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your hamstrings and glutes

(10 reps for each leg)

Single leg RDL

Lower Body

Rest for 3 minutes before starting circuit #2

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Basic crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down while criss-crossing your feet
- Keep core tight and activated

Scissor kicks

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

- Hold for 30 seconds

Plank (elbows)

Circuit #2

W3/D16 Lower Body

Outstanding - LOVED IT!!
Great start to the day!!!
Gets the entire body going!!!!

Scott Remington

Wow...

Second day, still amazing!

This is a program that challenges me, AND that I can stick with through to the end. Rather than avoiding each workout, I actually look forward to it...

Cornell Green

Just finished Day 2 of 30 day body weight challenge, feeling great. Love the demo videos of the exercises. Some I haven't heard of and other I watch for proper technique.

W1/D2 Lower Body

Holy cripes!

I've been away from "Movement" for... about a month now. I got the app and told myself "no more Bitch Ass Dude, bro!"

Just did Week 1, Day 1 of the 30 Day Bodyweight Challenge... 🤬🤬🤬!!! Of course, I couldn't do all the reps - at all - but I did do all the sets.

As someone who lives in a studio apartment, and doesn't have time for the gym or weights and stuff at home, this is the real deal!!!

No doubts: in 29 more days, I'm gonna be in beast mode! Big Up to coach Clark! 💪🏾😎

Jeff

W1/D1 - Upper Body

🤬!!!

Add inchworms to the list of ish I just cannot do. I substituted kneeling ab rollers.

Burpees with push ups? Another killer - the last set, I just did burpees, and still could only manage seven.

Once again: didn't do all the reps, but I did ask the sets. Do whatcha can, till ya can do more... that's how we go from a b.a.d. to a Bad Dude!

W1/D3 - Upper Body

W1/D4 Lower Body

Holy Marion Jasper!

The most intense workout yet - and I did the entire first three sets, ALL THE REPS! I did the burpees!!!

The last set, though, I only did 7 burpees and 13 close grip pushups... again, didn't do all the reps, but I did ask the sets.

This is good stuff... it's been months since I felt sweat stinging my eyes... 💪🏾😎🏆

W1/D5 Full Body Blast

W1/D6 Stretch/ Mobility

W1/D7 - Rest & Recovery

W2/D8 - Upper Body

W2/D9 Lower Body

W2/D10 - Upper Body

W2/D11 Lower Body

EVERY rep! EVERY set!!

DID IT!!!

I'm 🤬n’ exhausted... I feel great...

Very motivating, and heart pumping, and kind of hard. Thanks.

W3/D16 Lower Body

Community

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