Name: Playbook - Eian Scully - W3/D2 Metabolic🔥 Lower body workout
Uploaded: 2022-11-10T20:30:50.731Z
Duration: 60 min
Description: W3/D2 Metabolic🔥 Lower body workout

Daniel

Lower body focused metabolic workout designed to build muscle and tone your lower body while burning body fat!

•Dynamic stretches are great for warming up and improving athletic ability and mobility

2x3 reps per side
•Start standing tall, walk your hands down Into a plank 
•Bring your right foot up to your right hand
•Raise your right hand towards the sky and then your right elbow to the ground  
•Push your hips back and straighten your right leg to get a hamstring stretch 
•Walk your hands back towards your feet and stand tall

Greatest stretch

2x6 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

Hip/hamstring rocker

2x6 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

Double leg spinal twist

Dynamic warmup

4x12 reps per side
•From a standing position crouch down into a "sprinters starting position" hand on the ground inline with your front foot and your back leg straightened out behind you
•Explode up driving your back knee to the sky as high as possible while jumping up 
•Return to the start position and repeat

Sprinter jumps

•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

•Lay on your back, feet on the floor below your knees
•Push through your heels and lift your hips until your knees, hips and chest form a straight line
•squeeze your glutes for 1-5 seconds at top

Glute bridge

Circuit #1

•Start standing tall, preform a squat by pushing your hips back, knees in-line with your toes 
•Explode off the ground and turn 180 degrees in the air, landing softly in a low squat position

180 jump squat

4x12 reps per side
•Step back with your right foot (about 1 foot back)
•With a flat back, hinge foreword while pushing your glutes back (feel the stretch in your hamstrings)
•Push through your front heel and squeeze your glutes to return to start position

Split leg good-morning

4x12 reps per side
•Start on your side with legs bent to 90 degrees, bottom elbow supporting you 
•Simultaneously lift your hips off the ground and squeeze your glutes foreword
•Your elbow, bottom foot and knee will stay planted on the ground
•Keep your top leg bent to 90 degrees and lift it as high as possible

Super clamshell

Circuit #2

Complete all 3 rounds circuit style with minimal rest. Stay strong it's the last part of the workout!

•Start standing tall, feet a foot apart 
•Jump your feet out shoulder width apart then squat down by pushing your hips back, keeping your knees In-line with your feet, at the bottom position touch the ground with one hand
•Repeat the pop squat alternating hands every rep

Pop squat

•Step back with your right foot into a bottom lunge position
•Explode up (jump up) and switch your feet so when you land your right leg foreword and left leg back behind you

Jump lunge

•Start standing tall
•Raise up onto the balls of your feet and squeeze your calves
•Lower back down and raise onto  your heels and squeeze your shin muscles

Calf rocker

Finisher

W3/D2 Metabolic🔥 Lower body workout

All 4 rounds now? 🔥🔥🔥🥵🔥🥵🔥🥵 thank you Coach E! Feel refreshed.

Maya

Great to be back training with Eian 💪🏽

Casey

Great and no equipment at all!!! Navigation on the app is great and the videos show form well.

W3/D2 Metabolic🔥 Lower body workout

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