Name: Playbook - Clayton Echard - W1/D1 Legs
Uploaded: 2022-06-21T00:32:13.315Z
Duration: 45 min
Description: W1/D1 Legs

Michelle

- Active warm-up for circuit 1

Superset x 4
- Resistance band donkey kickbacks 4 x 12
- Dumbbell lunges 4 x 12

Superset x 4
- Resistance band thrusters 4 x 30s
- Resistance band glute bridges 4 x 15

Superset x 4
- Twisted pop squats 4 x 30s
- Lunge step-back to high knee 4 x 30s

Seal Jacks

Butt Kicks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your feet just outside shoulder width
-Hinge at the waist and reach across with one hand touching the toe on your opposite foot
- Rotate back and forth

Cross-Body Toe Touches

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Active warm-up 1

- Perform donkey kickbacks using a resistance band

Resistance Band Donkey Kickbacks

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Dumbbell  lunges

Superset

- With band looped under your feet perform thrusters (squat and press)

Resistance Band Thrusters

-Perform glute bridges using a resistance band for resistance

Resistance Band Glute Bridges

- Come up from the squat
- Hop turn your hips
- Land softly hop and return to the initial position

Twisted Pop Squats

- Step back into a reverse lunge 
- As you step up and out of it drive your knee

W1/D1 Legs

Community

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