Name: Playbook - Eian Scully - W1/D5 Legs & Abs
Uploaded: 2022-11-17T13:46:43.739Z
Duration: 60 min
Description: W1/D5 Legs & Abs

James

Martin Bebout

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 
•Engage your core and glutes, make sure to keep your back flat the entire movement 
•Initiate the movement by pushing into the ground with your feet and squeezing your glutes foreword and shoulders back at the top 
•To lower down slowly push your hips and lower the bar down your legs, keeping your back flat the entire time

Gym BB deadlift

•Lay flat on your back, legs raised and knees bent to 90 degrees 
•Hold the dumbbells straight out in front of your chest
•Engage your core by pushing your lower back into the ground
•Slowly lower one leg to an inch off the floor then repeat with your other leg

DB dead bug

Circuit 1

-12 reps per side 
•Start with one leg up on a chair or step, engage your core and glutes
•Lunge down, keeping your front knee in-line with your foot (don't let it cave in)

Gym DB Bulgarian split squat

•Assume the side plank position feet stacked 
•Slowly lower your bottom hip until it's an inch off the ground 
•Raise your top hip to the sky as high as possible while squeezing your obliques

Side plank with hip dip

Circuit 2

•Lay your upper back on a bench, feet below knees and holding the barbell on your hips 
•Thrust your hips towards the sky, squeezing your glutes at the top

Gym BB Glute bridge

12 steps foreword & 12 steps backwards •Start in a quadruped position, engage your core and lift your knees an inch off the ground 
•Walk your right hand and left foot a couple inches forward followed but your left hand and right foot foreword
•Repeat for prescribed reps then reverse the steps walk bear crawl backwards

Bear crawl

Circuit 3

•Start standing tall, feet shoulder width apart
•Squat down by pushing your hips back, keeping your knees In-line with your feet
•Explode off the ground, jumping into the air, land softly

Jump squat

•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. 
•Once your at the bottom squat position pulse up and down an inch

Low squat pulse

•Start standing tall
•Preform a squat by sitting your hips back, keeping your knees in-line with your toes 
•At the top of each squats preform a front kick alternating kicking legs every rep

Squat + front kick

Conditioning finisher

W1/D5 Legs & Abs

W1/D1 Upper Body & Conditioning

Awesome workout!  Thanks Eian for the motivation and inspiration!

W1/D2 Legs & Abs

W1/D3 30-45min Cardio

W1/D4 Upper Body & Conditioning

Cardio done, ready for tomorrow.  Bring it!

W1/D6 30-45min Cardio

W1/D7 Rest & Recovery

Excellent!  I’m a little behind on the challenge, but keeping with it.  Great workout!

W1/D5 Legs & Abs

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