Name: Playbook - Elliot Burton - W2/D2 Lower Body
Uploaded: 2022-09-14T15:10:55.126Z
Duration: 75 min
Description: W2/D2 Lower Body

Jasmine MM 🐻

Marwan. M.

Juan Gonzalez

Giuliana

Javier

Qasim

Nikola

Andrés Ardila

Katrina

Slavko

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

Ekaterina

Ruben

Rudy

Watch This

Amazing workout! Had me pushing the limit!

Mark

Emma

W1/D1 Upper Body

Smashed by the end of the routine. Amazing routine

Arjun

W1/D2 Lower Body

Not as intense as the previous 2 workouts. Nevertheless good session

W1/D3 Upper Body

Tommie

W1/D4 Lower Body

Karim

W1/D5 Pump

W2/D1 Upper Body

The only thing I’d say is there isn’t enough arm workouts

Sebastian

W2/D3 Upper Body

Almost threw up with the core workout at the end, loved it 😂🔥🔥

Matt

Legs are burning so badly I can barely walk

W2/D4 Lower Body

W2/D5 Pump

Really good day, loving the exercises and change from my usual routine

W3/D1 Upper Body

Amazing bro legs are finished 😮‍💨

W3/D2 Lower Body

W3/D3 Upper Body

Victor

W3/D4 Lower Body

W3/D5 Pump

Been sick for 2 weeks.. good to be back 👌🏼💪🏼

W4/D1 Upper Body

W4/D2 Lower Body

W4/D3 Upper Body

W4/D4 Lower Body

A little late to finish this but I did it

W2/D2 Lower Body

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