Name: Playbook - Elliot Burton - W3/D4 Legs
Uploaded: 2021-10-14T10:50:19.754Z
Duration: 60 min
Description: W3/D4 Legs

-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 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

Curtsy lunge

-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)

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

Wall-sit (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

Superset

-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

-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 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)

-Stand with your feet shoulder width apart
-Step forward into a lunge 
-Push yourself back up to the starting position 
-Repeat alternating legs

*Work both sides evenly

Bodyweight lunges (home)

-Run in place with high knees for reps or time

High knees

- As you go down push your hips back and keep your chest up 
- Reach parallel and explode up 
- Land softly

Squat 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

W3/D4 Legs

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