Name: Playbook - Elliot Burton - W6/D2 Lower Body
Uploaded: 2022-03-14T07:49:50.200Z
Duration: 75 min
Description: W6/D2 Lower Body

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.

Sumo deadlift

-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 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.

- Start with weight in both hands and one foot on the bench
- Place your opposite foot in front of you
- Press your hips back and lower down until front knee is 90 degrees
- Press through your front heel to stand back up

Bulgarian split squat

- 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

Kneel to squat

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.

-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)

-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

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

Wall-sit

Part 3: Strength & Power

For this finisher you need to start off with the bike then go straight into the exercise ladder. Complete all exercises with minimal rest between (ideally back to back without rest).

Example: 
20 cals bike to start
8 reps on each exercise
then 6, 4, 2 reps without rest.
20 cals bike to finish

-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

Weighted V-Sit

Kettlebell Swings

-Lay on the ground with your feet flat on the ground and your hands near your head 
-Crunch up contracting your abs
-Lower to the ground an repeat

Crunches

- 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

Finisher

W6/D2 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.

W6/D2 Lower Body

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