Name: Playbook - Clayton Echard - W1/D4 Legs
Uploaded: 2022-06-21T00:33:26.123Z
Duration: 45 min
Description: W1/D4 Legs

Michelle

- Active warm-up circuit 2

Superset x 4
- Single-leg squat to seat 4 x 12
- Single-leg RDL 4 x 12

Superset x 4
- Kettlebell swings 4 x 12
- Resistance band fire hydrants 4 x 12

Superset x 4
- Resistance band monster walks 4 x 30s
- Resistance band clam shells 4 x 12

- Make large circular motions with your hands and arms to warm up your shoulders

Arm circles

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Overhead Jumping jacks

- Perform high knees while moving laterally back and forth

Lateral High Knees

Static B-Skips

- 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 2

- Keep your chest up
- Control your weight on the way down
- Touch the seat and come back up

Single-Leg Squat to Seat

Single-Leg RDL

Superset

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell swings

- Perform fire hydrants using a resistance band

Resistance Band Fire Hydrants

- Perform monster walks forward and back with a band around your legs below the knee

Resistance Band Monster Walks

- With a band around your legs bellow the knee perform banded clams

W1/D4 Legs

Community

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