Name: Playbook - Diamond Ott - WEEK 1 / DAY 6 (Lower Body)
Uploaded: 2021-08-18T19:22:48.719Z
Duration: 45 min
Description: WEEK 1 / DAY 6 (Lower Body)

Jeremy Tapia

Jason

- Hold the dumbbells by your sides 
- Jump switching your feet in mid-air
- Lose the dumbbells if it becomes difficult

Dumbbell Split Jumps

- Elevate your heels about 2-4 inches on a platform. Or where its comfortable
- Use semi-heavy weights

Dumbbell Heel Elevated Squats

-Step forward into stationary lunge with a dumbbell in each hand 
-At the bottom of the movement perform a bicep curl 
-Stand up out of lunge and repeat
-Avoid swinging during the bicep curls
-Use challenging weights to complete the repetitions stated.

Dumbbell Lunge + Curl

-Holding a dumbbell at each shoulder perform short hops from side to side on both feet
- Lose the dumbbells if effort becomes difficult

Dumbbell Lateral Hops

- This is timed event; see listed time per set.

Bodyweight Squats

-Perform a bodyweight quarter jump squat
-Transition into split jumps for each leg and back to squat jumps

Bodyweight Quarter Jump Squats  + Split Jump Combo

WEEK 1 / DAY 6 (Lower Body)

Really been trying to get back to my optimum weight and was using alternating days of cardio and lifting. It worked when I was 26 but not so good now that I'm 31. 

First workout of this program feels like this is what I need to help me reach my goals.

Erik

Raphael Whatoname

Javier

WEEK 1 / DAY 1 (Full Body)

Toni Guta

Matthias

WEEK 1 /  DAY 2 (Lower Body)

Marc

Moananui

WEEK 1 / DAY 3 (Upper Body)

Dontavis

Anderson

WEEK 1 / DAY 4 (Cardio / Running / Abs)

WEEK 1 / DAY 5 (Full Body)

Great end to the week, ready for another week

WEEK 1 / DAY 7 (Upper Body)

WEEK 2 / DAY 1 (Core / Cardio)

I just don’t personally like regular cardio I would rather do like cardio exercises like tire flip

WEEK 2 / DAY 2 (Steady Running)

WEEK 2 / DAY 3 (Upper Body)

You are great and so is your training program👊🏽⚡️🔥💪🏽

WEEK 2 / DAY 4 (Lower Body)

WEEK 2 / DAY 5 (Arms)

Tyreece

WEEK 2 / DAY 6 (Sprint Intervals / Agility Drills)

But the reps I didn’t understand it said 55

WEEK 2 / DAY 7 (Full Body 330 under 30)

WEEK 3 / DAY 1 (Upper Body)

WEEK 3 / DAY 2 (Lower Body)

WEEK 3 / DAY 3 (Arms and Abs)

WEEK 3 / DAY 4 (Sprint Interval/Steady Running)

WEEK 3 / DAY 5 (Full Body)

WEEK 3 / DAY 6 (Upper Body)

WEEK 3 / DAY 7 (Core / Cardio)

Great workout🤙🏽🤙🏽🤙🏽🤙🏽

WEEK 4 / DAY 1 (Lower Body)

Concise and useful🙏🏽🙏🏽🙏🏽🙏🏽

WEEK 4 / DAY 2 (Arms and Abs)

WEEK 4 / DAY 3 (Sprint Interval/Steady Running)

Matteo

WEEK 4 / DAY 4 (Full Body 330 under 30)

🔥🔥🔥❤️‍🔥❤️‍🔥🫀🫀🫀🫀smoker

WEEK 4 / DAY 5 (Cardio / Running / Abs)

WEEK 4 / DAY 6 (Arms)

And over👊🏽👊🏽
Thanks for this wonderful app🙏🏽

WEEK 1 / DAY 6 (Lower Body)

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