Name: Playbook - Crystal Renee - W6/D3 Legs
Uploaded: 2023-01-02T04:58:44.140Z
Duration: 30 min
Description: W6/D3 Legs

Last week of our leg dumbbell program!! Finish this one off strong! ⛔️Warning ⛔️ Your legs might be a little sore tomorrow!👊🏼

Complete the following two exercises with no rest for the warm up!

- 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 each round with no rest. Rest 30-60 seconds after each round is completed.

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Go back down and touch your foot
- Repeat on the opposite side
- Focus on engaging your core

*10 on each side

✨Modification- Crunches

Bicycle crunches

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Bring your elbow to your knee 
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

*10 on each side

✨Modification- Crunches

Crunch elbow to knee

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

✨Modification- Leg raises

Leg raises to hip raises

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Lower back in a controlled motion 
- Engage your core throughout the movement

✨Modification- Crunches

Butterfly sit-up

Core circuit

Complete the following super set, back to back of the two exercises with no rest in between. Rest after each round rest 30 to 60 seconds. Complete three rounds!

- Clean dumbbell to your shoulder while stepping back with the leg on the same side
- Lower down until knees are 90 degrees
- Repeat on opposite side

*12 on each side

Dumbbell clean reverse lunge

- With hands on your hips perform alternating jumping lunges

*10 on each leg

✨Modification- walking lunges

Jumping lunges 2

Superset 1

- 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

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

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

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

*12 on each leg

✨Modification- Lunges

Dumbbell bulgarian split squat

Superset 3

W6/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 Long

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 😉

W1/D5 Back & Chest

Week 2 Modifications

W2/D1 Shoulders + Biceps +Triceps

W2/D2 HIIT

Samantha

My legs are shaking! Thanks for a great workout!

We are what we habitually do!
Thank you Crystal for giving me a plan that helps me succeed in my physical aspirations.

W2/D3 Legs

W2/D4 HIIT

W2/D5 Chest & Back

Week 3 Modifications

W3/D1 Chest + Triceps

W3/D2 HIIT

LOVE these workouts!!!!
Definitely had to modify the pistol squats.

W3/D3 Legs

W3/D4 HIIT

this was killer!!! After all her workout I do cardio and I feel so dang good!!

W3/D5 Back + Biceps

Week 4 Modifications

Question… is there a specific reason why you lift your head up off the ground while you are doing core work?

W4/D1 Chest + Triceps

W4/D2 HIIT

Had to modify on one of the stomach crunches. Crystal, you are amazing! Loved hearing your little one in the background on the stomach crunches. I can relate, and it keeps it real.😊🙌🏼

W4/D3 Legs

W4/D4 HIIT

This is a sweat breaker! You’ll def feel it all over. I love how her reps are constant and there’s no breaking in between!

W6/D3 Legs

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