Name: Playbook - Jah'Son Patterson - 10 Minute Leg Pump
Uploaded: 2022-10-28T03:09:09.713Z
Duration: 10 min
Description: 10 Minute Leg Pump

This 10-minute circuit is an AMRAP. As Many Rounds As Possible for 10 minutes.

- Take the bar out of the rack with it resting on your rear shoulder muscles
- Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out
- Keep your spine in alignment by looking forward, then “sit” back and down as if you’re aiming for a chair
- Descend until your hip crease is below your knee or one you reach parallel 
- Keep your weight on your heels as you drive back up to starting position

BB Back Squat

- Stand in the ready position with one leg forward, one leg back
- Hold your arms in a ready position with the elbows bent at 90 degrees, one arm in front of your body and the other arm back, using alternating arms to legs
- Prepare to jump by bending your knees and sinking down into a deep lunge
- Lean slightly forward and contract your core muscles
- Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips
- As you jump into the air, bring your feet quickly together and switch positions as you begin to land (You should also switch arms as you do this) 
- As you land, maintain a balanced foot position
- Keep your hips back and allow your hips and knees to bend deeply to absorb the landing
- Alternating back and forth for time or reps

Jumping Lunges

- Start standing with feet hip distance apart and lower into a squat position by bending the knees
- Keep the spine straight, chest lifted, and knees behind toes
- Arms are in front of the chest for balance
- Jump straight up, swinging the arms
- Land softly, moving directly into the next rep

10 Minute Leg Pump

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