Name: Playbook - Eian Scully - Legs & abs
Uploaded: 2022-11-10T20:30:50.427Z
Duration: 60 min
Description: Legs & abs

Dynamic warmup flow to help get your body ready to lift weights safely!

•Start in the quadruped (all fours) position 
•Look to the sky and drop your belly/chest towards the ground  
•Reverse the movement by dropping your head towards the ground and lift your back as high as possible to the sky

Gym cat/cow

6 reps per side

•Start from the quadruped (all fours) position keep your core and glutes tight
•Extend one arm and the opposite leg as far out as possible
•Return to start position and repeat with your other arm and leg

Gym Bird dog

6 reps per side in each direction

•Start in a quadruped position (on all fours) knees under your hips and hands under your shoulders
•Lift your left leg out to the side as far as possible, then in a circular motion rotate your knee backward, down and around
•Complete the proscribed reps then repeat hip circles in the other direction rotating your knee back, around to the side and back in

Gym quadruped hip circles

6 reps per side

•Start in a kneeling position 
•Squeeze your glutes forward to get a hip stretch 
•Push your hips back and straighten your front leg to get a hamstring stretch

Gym hamstring/hip rocker

6 reps per side

•Lay on your back, legs lifted to 90 degrees
•Drop you knees all the way to one side, then all the way to the other side

Gym double leg spinal twist

6 reps per side

•Start laying on your stomach, extend your right arm out perpendicular to your body
•Push the left side of your chest away from the ground with your left hand, feel the stretch in your right chest/shoulder

Gym dynamic chest stretch

Lifting warmup flow

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Start with feet about 2 feet apart, toes out
-Hands will come inside of legs 
- Push hips back and lower down until knees are 90 degrees
- Keeping a flat back, touch the weight to the ground and rise back up

Hybrid deadlifts

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- From your back, place a medicine ball between your knees and hands
- Keep you lower back firmly pushed into the ground by engaging your abs 
-Lower alternate arm and leg until a couple inches off the ground
-Repeat with other arm and leg

Weighted ball dead bugs

Circuit #1

10 per side
- Place your feet wider than hip-width apart, gold dumbbell on the opposite side and lunge
- 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

Lateral lunge (dumbbells)

10 per side
- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

Circuit #2

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor