Name: Playbook - Elliot Burton - W1/D4 Legs
Uploaded: 2021-10-14T10:48:14.155Z
Duration: 45 min
Description: W1/D4 Legs

Great leg workout, I just completed this at the gym.

James Nguyen

Kyle

-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

W1/D4 Legs

Community

More workouts from Elliot Burton