Name: Playbook - Elliot Burton - W2/D2 Lower Body
Uploaded: 2022-02-18T10:47:14.177Z
Duration: 75 min
Description: W2/D2 Lower Body

Marwan. M.

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.

-Stand holding a barbell across your shoulders in the front rack position
-Lower into the bottom of a squat
-Stand up to full body extension
-Repeat

Barbell front squat

Complete 6 reps per leg
-Stand holding a barbell across your shoulders in the front rack position
-Step back in to a backwards lunge 
-Step back up to the starting position 
-Alternate legs back and forth

Barbell Reverse lunge (Front Rack)

Part 1: Strength

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

-Stand holding a dumbbell in each hand
-Perform forward walking lunges while holding the dumbbells
-Repeat alternating legs

Dumbbell walking lunges

-Hold a kettlebell in each arm i the rack position
-With your heels elevated on a small plate perform squats 
-Repeat

Kettlebell heel elevated squat

-With your feet elevated on a platform 
-Raise your hips off the ground and squeeze your glutes 
-Lower them to the ground
-Repeat

Glute bridge raised

Part 2: Hypertrophy & Endurance

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.

- 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

Jumping lunges

-Stand with feet shoulder width apart with a dumbbell in each hand 
-Step back and across in a reverse lunge motion
-Step up to the starting position 
-Repeat 
*Work both sides evenly

Dumbbell Curtsy Lunge

-Stand holding a dumbbell in each hand in front of you
-Hinge at the waist pushing your butt back as you lower the dumbbells along your legs stretching your hamstrings
-Activate your hamstrings and stand back up to the starting position
-Repeat

Dumbbell RDL

Part 3: Strength & Power

- Start in front of the box with hips pressed back and in a squat position
- Explosively jump up with both feet onto the box
- Step down with one foot and repeat

Box jumps

- 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

Finisher

W2/D2 Lower Body

Rudi

25 years old. 

30mins AVG HR : 160bpm 

Goal : AVG 155bpm

Connor James

Caleb

W1/D1 EASY RUN

Wow, what a great upper-body workout. Broken into parts which made it simple to follow.

W2/D2 Lower Body

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