Name: Playbook - Elliot Burton - W3/D4 Lower Body
Uploaded: 2022-02-18T10:47:14.224Z
Duration: 75 min
Description: W3/D4 Lower Body

Mitch

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 feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

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.

- Begin with barbell supported on top of the traps. 
- Keep your chest up and the head facing forward
- With feet hip-width press hips back and lower until knees are 90 degrees
- Press through your heels to press back up to standing

Barbell back squat

-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 1: Strength

Here the focus is on both strength and hypertrophy so choose your weights accordingly. 

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.

Hip Thrusts

- Place your foot on an elevated surface 
- Push through your foot to come up on to the elevated surface completely 
- Reach full extension at the top

Weighted Step Ups

Part 1: Strength & Size

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

- Begin with feet shoulder width apart and hands on the barbell 
- Bend your knees and keep your back flat, and chest up
- Pull the barbell up to mid thigh, press hips forward

Deadlift

-Holding a kettlebell in each hand at full arm extension overhead
-Perform walking lunges 
-Repeat

Kettlebell  overhead walking lunge

-Stand holding two kettlebells in the rack position
-Lower into the bottom of a squat
-Stand up out of squat
-Repeat

Kettlebell Front Squat

Part 3: Power

With the mid rep range, here we prioritise hypertrophy so you want to go heavy but 70-80% of your max.

Complete the first exercise, rest for 45 seconds and then complete the second. After both exercises have been completed rest for 2 minutes and repeat.

-Sit in a hamstring curl machine that is adjusted to you. 
-Curl your legs to full contraction 
-Release and repeat

Seated Hamstring Curl

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

Squat Jumps

Part 4: Hypertrophy

Lets get that core fired up ❤️‍🔥

-Sit on your butt with your legs elevated and your hands on the ground behind you for stability
-Tuck your knees towards your chest
-Extend your legs back to the starting position
-Repeat

Knee Tucks

-Lay on your back with your legs bent at 90 while elevated 
-Crunch your legs up towards your chest in a reverse crunch

Reverse Crunch

-Get into a side plan position 
-Lower your hips tp the ground and back up 
-Repeat for desired reps

Side plank dynamic

Finisher

W3/D4 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.

W3/D4 Lower Body

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