Name: Playbook - Crystal Renee - W1/D3 Legs
Uploaded: 2024-02-01T22:56:56.489Z
Duration: 30 min
Description: W1/D3 Legs

Alright guys!! Superset day for legs!! 

Alternate back & forth between the two exercises for 3 total rounds. Try not to rest between the two exercises. Once you complete one round, rest 30-60 seconds.

Drop a comment after to let me know how much those legs were burning!! 🔥

Perform the following two exercises back to back for 2 rounds with no rest to get your heart beating!

- 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

Jumping jacks

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

High knees

Warm up

Complete the following 3 exercises with minimal rest. Rest after each round 20-30 seconds, there will be 3 rounds.

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
-  Then do a single leg V-up
- Repeat on the opposite side
- Focus on engaging your core

*10 on each side

✨Modification- Bicycle crunches

Bicycle crunches + alternating V-up

- Raise your shoulders off the floor
- Reach towards your heel engaging your obliques 
- Repeat on the opposite side

Ankle tap crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time
- Bring knee to elbow alternating knees 

*10 each leg

Plank spider crunches

Core circuit

Complete the following 2 exercises with no rest in between.

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- With hands on your hips perform alternating jumping lunges

*10 on each leg

✨Modification- walking lunges

Jumping lunges 2

Superset 1

Alternate back & forth between the two exercises for 3 total rounds. Try not to rest between the two exercises. Once you complete one round, rest 30-60 seconds.

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

*6 on each leg

✨Modification- Lunges

Dumbbell bulgarian split squat

Superset 2

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the chair and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Perform reverse lunges with a double pulse at the bottom of the lunge

*10 on each leg

W1/D3 Legs

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