Name: Playbook - Doug Elks - W8/D4 - Lower Body
Uploaded: 2022-02-28T22:25:59.795Z
Duration: 60 min
Description: W8/D4 - Lower Body

Ryan Kenyon

- 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

Jumping Jacks

Warmup

6” Hold

Russian Twist

Toe Touches

Core Activation

- Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Goblet Squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

DB Lunges

Superset: Legs

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

Jump rope

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

Jump squats

Mountain Climbers with Twist

Superset: Cardio

W8/D4 - Lower Body

Really good. Felt like I was back at college ball

Mason Bates

Doug

W1/D1 - Upper Body

W1/D2 - Lower Body

W2/D1 - Upper Body

W2/D2 - Lower Body

W3/D1 - Upper Body

W3/D2 - Lower Body

W4/D1 - Upper Body

W1/D3 - Upper Body

W4/D2 - Lower Body

W5/D1 - Upper Body

W8/D4 - Lower Body

Community

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