Name: Playbook - Elliot Burton - W4/D2 Legs
Uploaded: 2021-10-14T10:50:59.847Z
Duration: 60 min
Description: W4/D2 Legs

-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

Complete the set reps on each leg i.e. if it's 10 reps, do 10 on both legs.

Bodyweight Bulgarian split squat

-Stand holding a set of dumbbells in your hands
-Squat down to the bottom of a squat 
-Stnad back up to full extension
-Repeat

Dumbbell squats (home)

-Stand with feet shoulder width apart
-Squat down on one leg as you lift the other leg to the front keeping it elevated and off the ground
-Stand up to the starting position using the single leg
-work each leg equally

If this is too challenging you can swap it out for assisted pistol squats using a chair or table to support you. If that's still too challenge you can do a single leg box squat. 


Complete the set reps/time on each leg i.e. if it's 10 reps, do 10 on both legs or it's 30s then do 30s on each leg.

Bodyweight pistol squat

- 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

You can use a chair or sofa to do these onto just ensure that they are secure.

Dumbbell Step Ups

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

Dumbbell reverse lunge

Superset

-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 shoulder width apart 
-Step out to the side laterally into a lunge 
-Stand up to center 
Repeat to the other side

Cossack Squat

- Start with a wide stance and your ones pointed out slightly 
- Push your hips back as you come down 
- Reach parallel 
- Push through your heels to come back up

Sumo Squats BW

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

Wall-sit (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

W4/D2 Legs

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