Name: Playbook - Connor Vancuren - W1/D4 Legs and core
Uploaded: 2023-04-19T17:57:24.288Z
Duration: 60 min
Description: W1/D4 Legs and core

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

-Place one foot on a chair behind you the other should be in front of you in a lunge position
-Hold dumbbells by your side
-Keep a slight bend at the front knee
-Come straight down until your reach shin height 
-Push back up squeezing glutes

Dumbbell bulgarian split squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box

Box jumps

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate the med ball from side to side
-10 reps each side

Med ball russian twist

-Hold bench with arms above head
-start with legs straight out
-Raise legs and kick up towards the roof so lower back gets off the bench
-Slowly lower down

Dragon kicks

W1/D4 Legs and core

W1/D1 Arms and core

W1/D2 Chest and core

W1/D3 Back and core

W1/D5 Arms and core

W2/D1 Chest and core

W2/D2 Back and core

W2/D3 Legs and core

W2/D4 Arms and core

W2/D5 Chest and core

W3/D1 Back and core

W3/D2 Legs and core

W3/D3 Arms and core

W3/D4 Chest and core

W3/D5 Back and core

W4/D1 Legs and core

W4/D2 Arms and core

W4/D3 Chest and core

W4/D4 Back and core

W4/D5 Legs and core

W5/D1 Arms and core

W5/D2 Chest and core

W5/D3 Back and core

W5/D4 Legs and core

W5/D5 Arms and core

W6/D1 Chest and core

W6/D2 Back and core

W6/D3 Legs and core

W6/D4 Arms and core

W6/D5 Chest and core

W1/D4 Legs and core

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