Name: Playbook - Elliot Burton - W4/D4 Lower Body
Uploaded: 2022-09-14T15:10:55.202Z
Duration: 75 min
Description: W4/D4 Lower Body

Nikola

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)

Walkouts

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Warm Up

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.

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

Squat Jumps

-Sit in a leg extension machine adjusted to you
-Extend your legs activating your quads
-Release and repeat

Leg Extensions

Part 1: Pre-Exhaust

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.

- 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

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

Part 2: 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.

- Start with feet shoulder width apart
- Press hips back and lower down until knees are 90 degrees
- Press through your heels and stand back up

Bodyweight squats

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

Suitcase Squat

-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

Part 3: Burner

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

W4/D4 Lower Body

Ekaterina

Ruben

Rudy

Watch This

Amazing workout! Had me pushing the limit!

Mark

Emma

W1/D1 Upper Body

Katrina

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

Javier

W1/D3 Upper Body

Tommie

Qasim

W1/D4 Lower Body

Juan Gonzalez

Karim

W1/D5 Pump

W2/D1 Upper Body

Jasmine MM 🐻

W2/D2 Lower 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

W4/D4 Lower Body

Community

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