Name: Playbook - Elliot Burton - W2/D2 Legs
Uploaded: 2021-10-14T10:48:51.919Z
Duration: 60 min
Description: W2/D2 Legs

James Nguyen

-Stand with your feet shoulder width apart
-Lower into the bottom of a squat 
-Stand up out of the bottom of the squat
-Repeat

Bodyweight squat (home)

-Start standing in front of a chair with one leg firmly on the ground and the other on the bench behind you
-Adjust front to back so that at the bottom your front legs shin is vertical
-Lower into a split squat 
-Stand up out of the split squat
-Repeat

Bodyweight Bulgarian split squat

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

Dumbbell reverse lunge

- Begin with your feet wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you

Cossack squat

-Start with a dumbbell on each hand at your shins  
-With your back straight pick up the dumbbells and stand up to full extension 
-Lower the dumbbells back to the starting position 
-Repeat

Dumbbell deadlift

-Lay on the ground with your legs bent and your feet flat on the ground
-Raise your hips off the ground activating your glutes 
-Lower back to the ground
-Repeat

Glute bridge flat (home)

Superset

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

Wall-sit (home)

-From a stationary position perform jumping lunges back and forth

Jumping lunges (home)

-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)

- 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

-Stand with your feet shoulder width apart
-Keep both hands behind your head.
-Lower into the bottom of a squat 
-Stand up out of the bottom of the squat
-Repeat

W2/D2 Legs

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