Name: Playbook - Devon Levesque - W4/D4 Lower focus
Uploaded: 2021-05-05T21:50:00.515Z
Duration: 45 min
Description: W4/D4 Lower focus

Joel J. Valdes

4 way scap 1 x 10
Lunge series 1 x 8	
Run backwards 1 x 100 yards	

Pair:
Squat jumps 4 x 15
Calf raises 4 x 10

Pair:
Split squat jump 4 x 15
Single-leg calf raises 4 x 10

Pair:
Double leg hip thrusts 3 x 15
Side plank hip thrusts 3 x 15

Paloff presses 2 x 30 sec 
Side plank pulses 2 x 15

Scapular retractions

- Keep your arms extended and your legs at 90 degrees
- Retract your scapula bringing your shoulder up

Scapular depression

Scapular push-ups

- Keep your chest high and your arms extended
- Retract your scapula 
- Return to the initial position

Banded retractions

4 way scap

- Keeping your chest up step back
- Bring your knee down, until both legs are at 90 degrees
- Step forward, engaging your quad and glute

Back side lunges

- Step forward keeping your chest up and back in a neutral position
- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to return to the initial position

Forward lunges

- Step laterally 
- Push your hips back to come down, keep your chest up
- Keep your opposite leg fully extended
- Push through your heel extending your leg to return to the initial position

Deep lateral lunges

- Stand talk with your chest high
- Step across your front foot
- Bring your back leg down until both legs are at 90
- Step back to the initial position

Front cross lunges

- Step back keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step forward engaging your quad and glute

Reverse lunges

Lunge series

- Increase speed as you feel comfortable
- Stand tall, keeping your chest up

Back peddle

- Push your hips back to come down
- Reach parallel and explode up
- Use your arms for momentum to jump higher

Squat jumps

- Place the balls of your feet on the edge
- Raise your heels engaging your calves

Calf raise

Superset

- Push through the ball do your foot raising your heel
- Engage your calf as you go uo

Single leg calf raise

- Start with your legs in a lunge position both legs at 90 degrees
- Jump using your arms for momentum
- Land softly

Split squat jumps

- Place the top of your back on the bench
- Push through your heels raising your hips
- Squeeze your glutes at the top

Double leg hip trust

- Place your forearm on the floor, keep your abs tight 
- Raise your hips
- At the top there should be a straight line from your shoulder to your knee

Side plank hip trusts

- Stand tall with you eye sight straight a head
- Bring your hands in toward the bottom of your chest 
- Extend your arms keeping your core tight

Paloff press

- There should be a straight line from your shoulder to your foot
- Bring your hips down keeping your abs tight
- Bring your hips back up to the starting position

Side plank pulses

W4/D4 Lower focus

Great workout! Looking forward to tomorrow!

Blake

Very good feeling.  However, I was expecting a training really without equipment, but it does not matter, I was able to adapt my exercises.

Samuel Consolin

Wrecking my stabilizing muscles and building from a relaxed position to fulfilling the full range of motion. Awesome stuff.

Braden

W1/D2 Lower focus

Nicolas

Ward

Bill

W1/D3 Upper focus

Great workout! Well rounded programming with targeted supersets/circuits and cardio built in.

Great work out!  The run at the beginning helps maintain higher heart rate through the entire workout. Was pouring sweat the entire time.

1st workout.  Really liked it!  One note- the video for back side lunge was same as reverse lunge.  Looking forward to tomorrow!!

John Roberts

W1/D1 Upper focus

Legs are always challenging, and this workout really pushes you. 👍🏼

Antonio

The side plank hip trusts are legit. Good stuff.

Ricky

W1/D4 Lower focus

Good workout, but feels to similar to the base of the legs workout - same abs, run and warmup...

Love how this forces me to get out and move in the Portland OR cold haha

Robert Nisbet

Awkar

W1/D5 Core focus

Jaren

Shanoska

Meagan

W1/D6 Stretch + run

Thank you for these unique workouts you have helped me to find my love for working out again🔥

Anthony Olivieri

Add slots for weight amounts and maybe give options for extra workout pieces to make it more or less challenging

Tori

Joseph Madaio

W2/D1 Upper focus

Jordan

What’s a good sun for the windshield wipers? I was able to do a few today but still can’t get up to 10 for 2 rounds

W2/D2 Lower focus

Great workouts man 
Do you recommend stretching/mobility after every workout? 
Or only on days off ?

W4/D4 Lower focus

Community

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