Name: Playbook - Diamond Ott - WEEK 4 / DAY 1 (Lower Body)
Uploaded: 2021-08-18T19:22:48.795Z
Duration: 45 min
Description: WEEK 4 / DAY 1 (Lower Body)

Anderson

Moananui

Great workout🤙🏽🤙🏽🤙🏽🤙🏽

- Perform 1 repetition with 3-5 seconds between reps

Bodyweight Tuck Jumps

- Modified Variation: Perform a half squat and then do a step by step half burpee by placing one hand at a time and then return to the start position

Squat + Half Burpee

-Raise a medicine ball overhead; you can substitute the ball with a dumbbell/kettlebell
-Perform forward walking lunges

Medicine Ball Overhead Walking Lunge

-Perform a bodyweight split jump combined with lateral one legged hops; repeat split jumps and lateral jump back to the starting position
-When hopping across, use the the out side leg then switch on the way back
- You don't need to mark the ground if you don't have markers/cones; you can do without

Bodyweight Split Jumps  + Single Legged Hop Combo

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

Dumbbell Heel Elevated Squats

- Take 3 steps to either direction and then return to the start point; be sure to perform the half burpee before stepping out
- 3 steps down and back is one repetition

Bodyweight Half Burpee Laterals

WEEK 4 / DAY 1 (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

WEEK 1 / DAY 3 (Upper Body)

Dontavis

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

Jeremy Tapia

WEEK 1 / DAY 5 (Full Body)

Jason

WEEK 1 / DAY 6 (Lower 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 4 / DAY 1 (Lower Body)

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