Name: Playbook - Eian Scully - W1/D2 Legs & Abs (Beg)
Uploaded: 2022-11-16T14:31:02.897Z
Duration: 60 min
Description: W1/D2 Legs & Abs (Beg)

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

•Stand with your feet shoulder distance apart, toes can be pointed slightly out
•Squat down by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground away with your feet to return to start position

Gym BB squat

•Start in a low plank position, keep your core and glutes tight 
•Squeeze your legs together and pull your elbows towards your feet as hard as you can
•Your elbows will not move on the ground, this is an isometric contraction of your whole body

Gym hard style plank

Circuit 1

•Start standing tall,
core and glutes engaged 
•Lunge foreword, push off your front foot to return to start position, repeat lunging foreword with the other leg

DB alternating lunge

-12 reps per side
•Assume the side plank position, feet stacked 
•Reach under with your top arm and touch your shoulder blade, reach for the sky and repeat

Side plank reach under

Circuit 2

•Stand with your feet shoulder distance apart, toes can be pointed slightly out and hold the end of the dumbbell at chest height
•Squat down by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground away with your feet to return to start position

Gym DB goblet squat

-5 reps per side
•Stand with your feet shoulder distance apart, hold the end of the dumbbell at chest height
•Lunge back by sitting back knees in-line with your feet or slightly wider (Never collapsing in)
•Push the ground away with your foot to return to start position

Gym DB goblet alternating back lunge

Circuit 3

-8 reps per side
•Start standing tall, core engaged and dumbbells by your side
•Step up slowly and controlled with one foot
•Step down softly under control and repeat

Gym DB step up

-12 reps 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

-12 reps per side
•Sit tall on the ground with your chest high and feet lifted off the ground 
•Twist from your midsection and touch the ground with both hands beside one hip then twist and touch the ground on the other side of you

Russian twist

W1/D2 Legs & Abs (Beg)

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