Name: Playbook - Elliot Burton - W1/D2 Lower Body
Uploaded: 2022-02-18T10:47:14.135Z
Duration: 75 min
Description: W1/D2 Lower Body

Denny

The hardest to complete but the most worthy

Marwan. M.

Hayley

Ekaterina

Holy hecker, that was a toughie! Very good session, sweating like a pig!

Rahul Yelamanchili

Victor

Work through each exercise back to back and then once all three have been completed go straight back to the start and repeat.

Bike

- Place band around your ankles
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral band walk (ankles)

-Stand with your feet shoulder width apart
-Step back into a reverse lunge 
-Step back to the starting position 
-Repeat 

*Work both sides

Bodyweight reverse lunge

Warm Up

With the lower rep range, here we prioritise strength so load up and go heavy. You want to be putting a lot into these.

Complete the first exercise, rest for 45 seconds and then complete the second. After both exercises have been completed rest for 2-3 minutes and repeat.

- Begin with feet shoulder width apart and hands on the barbell 
- Bend your knees and keep your back flat, and chest up
- Pull the barbell up to mid thigh, press hips forward

Deadlift

-Stand holding a dumbbell in each hand 
-Step back into a reverse lunge 
-Step up to the starting position 
-Repeat

Dumbbell reverse lunge

Part 1: Heating Up

Complete all exercises with minimal rest between (ideally back to back without rest). After all 3 have been completed rest for 90s and repeat.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

-Stand holding two kettlebells in the rack position
-Lower into the bottom of a squat
-Stand up out of squat
-Repeat

Kettlebell Front Squat

-Stand holding a kettlebell in each hand
-Perform forward walking lunges 
-Repeat

Kettlebell walking lunge

Part 2: Glutes & Quads

Complete all exercises with minimal rest between (ideally back to back without rest). After all 3 have been completed rest for 2 mins and repeat.

- Begin with barbell supported on top of the traps. 
- Keep your chest up and the head facing forward
- With feet hip-width press hips back and lower until knees are 90 degrees
- Press through your heels to press back up to standing

Barbell back squat

Kneel to squat

-Stand with your feet shoulder width apart
-Lower into the bottom of a squat
-Pulse up and down 4-5 inches 
-Repeat for desired reps

Squat pulses (home)

Part 3: Strength & Power

For this finisher you need to start off with the bike then go straight into the exercise ladder. Complete all exercises with minimal rest between (ideally back to back without rest).

Example: 
20 cals bike to start
8 reps on each exercise
then 6, 4, 2 reps without rest.
20 cals bike to finish

Weighted V-Sit

Kettlebell Swings

-Lay on the ground with your feet flat on the ground and your hands near your head 
-Crunch up contracting your abs
-Lower to the ground an repeat

Crunches (home)

- 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

W1/D2 Lower Body

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