Name: Playbook - Crystal Renee - W5/D3 Legs
Uploaded: 2023-01-02T04:58:44.124Z
Duration: 45 min
Description: W5/D3 Legs

Here’s your warm up! Complete the following two exercises with no rest in between for two rounds

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

High knees

- 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

Warm up

Complete the following exercises with minimal rest. Rest after each round for 30 seconds.

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Lift hand off the floor
- Dumbbell remains overhead with shoulder pushing up
- Reverse steps to return to start position

*10 on each side
✨Modification- sit-ups or crunches

Dumbbell half turkish get up

- Start with your feet on an elevated surface and your back at 90 degrees
- Extend your arms and keep your core engaged
- Hold for time

✨Modification- Pike hold on the ground (hold just toes up, place hands by knees)

Elevated pike hold

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Core circuit

Complete the following to exercises back to back with no rest. Rest after each round 30 seconds.

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Place the foot diagonal 
- Step forward back to the initial position 
- Work both sides

*10 on each leg

Dumbbell reverse lunge + Cross

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

*10 on each leg

Dumbbell double walking lunges

Superset 1

- Start with feet together
- Jump with feet out and back together

In and out squats

- 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

Superset 2

- 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

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

*12 on each leg single

✨Modification- Glute bridge on ground

Single leg glute bridge

Superset 3

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

*8 on each leg

✨Modification- Lunges

Dumbbell bulgarian split squat

- With hands on your hips perform alternating jumping lunges

*10 on each leg

✨Modification- walking lunges

Jumping lunges 2

Superset 4

W5/D3 Legs

Lana

Before you begin!

Super great test run! Def shows you your strength’s and weaknesses.

Debbie

TEST DAY!

Week 1 Modifications

Great workout! My first time doing the body weight skull crushes, they are NO JOKE!

Meghan

Jera Donner

Awesome upper body burn- my arms are shaking 🎉

Lisa

W1/D1 Shoulders, biceps & triceps

W1/D2 HIIT

Great workout! Hard, but doable, perfect!

Thanks! Had to modify because of time but it was still an amazing workout!!

Jenise

W1/D3 Legs

W1/D4 HIIT

Definitely had to modify the flutter kicks but loved the work out!

I gotta be honest- this one wasn’t my fav.  5 rounds per set is soo much- I just got kind of bored.  And it took a ton of time so even cutting out the abs I hit the 40 minute mark and wasn’t even done with the fourth set.  Also I felt like it was heavier on chest than back?  Sorrryyyy don’t hate me 😉

W5/D3 Legs

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