Name: Playbook - Doug Elks - W4/D2 - Lower Body
Uploaded: 2022-02-28T22:25:58.803Z
Duration: 60 min
Description: W4/D2 - Lower Body

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Lunge with Twist

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Warmup

6” Hold

Russian Twist

Toe Touches

Core Activation

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge

DB RDL to Calf Raise

DB Step-Ups

Superset: Legs

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

Mountain Climbers

Superset: Cardio

W4/D2 - Lower Body

Really good. Felt like I was back at college ball

W4/D2 - Lower Body

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