Name: Playbook - Elliot Burton - W1/D4 Legs
Uploaded: 2021-10-14T10:45:53.236Z
Duration: 45 min
Description: W1/D4 Legs

Nolan Manning

Dylan Ching

Easier exercises alternatives in app would be amazing

Jose Troncoso

Marwan. M.

I’m gonna have to crawl everywhere now.

Joshua

That finisher was brutal! Love pushing myself through these workouts🙌🏻

Josh

Awesome!! Legs were swore from last workout but I pushed through 🤙🏾🔥

Edgar

-Lean against a wall in seated position without the seat 
-Hold this position for time

Wall-sit (home)

- Start with a wide stance and your ones pointed out slightly 
- Push your hips back as you come down 
- Reach parallel 
- Push through your heels to come back up

Sumo Squats BW

-Stand holding a dumbbell in each hand
-Lower into a squat with a dumbbell in each hand
-Jump out of the bottom of the squat
-Land safely and repeat

Dumbbell squat jump

-Stand holding a set of dumbbells in your hands
-Squat down to the bottom of a squat 
-Stnad back up to full extension
-Repeat

Dumbbell squats (home)

-Stand with your feet shoulder width apart while holding a dumbbell in each hand
-Raise your heels up standing in your toes and activating your calfs
-Lower your heels to the ground 
-Repeat

Dumbbell calf raises (home)

-Stand with your feet together holding onto something for stability 
-Stand up onto your toes activating your calf muscles 
-Lower your heels to the ground 
-Repeat

Bodyweight calf raise (home)

Superset

- Stand with your feet hip-width apart
- Step back with your right leg, crossing it behind your left
- Bend your knees and lower your hips until your left thigh is nearly parallel to the floor

Curtsy lunge

-Lay on the ground with your legs bent and the soles of your feet together 
-Raise your hips off of the ground into a bridge
-Lower them to the ground and repeat

Frog bridge

- Start in a squat position with your knees bent, and your feet shoulder width apart.
- Lower your hands to the floor and kick your feet back into a pushup position
- Pushup, then jump your feet back to starting
- Jump up and reach your arms over your head

Burpees (home)

-Start in a high plank position 
-Drive your knees towards your chest one at a time back and forth 
-Repeat rapidly

Mountain climbers (home)

Finisher

W1/D4 Legs

Sahhil S Tamhane

W1/D1 Push

Great! A lot harder than I was expecting. I don’t have access to a gym for a week and I needed some equipment-less workouts to do until then. Very pleased

W1/D4 Legs

Community

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