Name: Playbook - George David III - Legs&Abs
Uploaded: 2023-08-03T16:46:30.903Z
Duration: 35 min
Description: Legs&Abs

- If you have a band put it on top of your knees, if not just got bodyweight 
- 20 jumps total

Squat to lateral step

- Step forward keeping your chest up
- Bring your back knee down until both legs are at 90 degrees
- Step back to starting position
- With the same leg, take one giant step back
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Complete desired reps then repeat on the opposite side

Forward lunge to reverse lunge

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Dumbbell lateral lunge w/ knee to chest

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Circuit

- Begin in a supine position with arms overhead and legs bent
- Bring your legs in and extend them up 
- Lift your shoulders off the ground and reach for your toes
- Roll back down and repeat

Jack knife crunch

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe

Elbow side plank crunches

- Jump rope with the rope passing under your feet once each jump

Jump rope

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