Name: Playbook - Jah'Son Patterson - W2/D3 - Lower
Uploaded: 2022-09-28T20:48:11.844Z
Duration: 45 min
Description: W2/D3 - Lower

Warm up: 2x 
Bodyweight walking lunge 
Bodyweight lateral  lunge  
Bodyweight curtsy lunge 
Butt kicks 

Superset: 
Squat jumps 
Jumping lunges 

Superset:
Shuttle run 
Drop squats 

Superset:
Banded side step squats 
Banded Fire hydrants

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Alternating back and forth as you move forward

Bodyweight Walking Lunges

- Start with your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Complete desired reps then repeat on the opposite side

Bodyweight Lateral Lunge

- Stand tall with your feet together 
- Take a big step backward with one foot, keeping hips square to the front and pelvis neutral
- Lower until both legs are bent at 90-degree angles, keeping chest tall and core engaged
- Press into mid-foot and heel of the front foot to stand, stepping up to starting position 
- Complete desired reps then repeat on the opposite side

Bodyweight Reverse Lunge

- Moving forward
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you are running
- Increase speed as you feel comfortable

Butt Kicks - Moving Forward

Warm up

- 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

Squat Jumps

- 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

Superset

Start on the minute with :20 seconds rest and transition time

- Run to and from the starting position to desired targets

Shuttle Run

- Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out
- Jump your feet out as you drop into a squat 
- At the same time, reach one hand in front of you, making contact with the ground
- Jump your feet back in, returning to the starting position
- Repeat the movement, reaching down with the opposite hand

Drop Squats

- Loop the resistance band just above the knees
- Stand straight with your legs shoulder width apart
- Step one leg out horizontally and do a side step
- Then lower your body down and go into a squat position
- Stand up straight and return to the starting position
- Complete desired reps then repeat on the opposite side

Banded Side Step Squat (12 each direction)

- Position yourself on your hands and knees, a band placed just above the knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Banded Fire Hydrants. (12 each side)

W2/D3 - Lower

No way I was doing those hamstring curls with my fat ass going too a muscle lol, other than that great work out thanks for making me sweat

Eric

Bogdan

Siviwe

W1/D1 Lower

Completed everything but the tricep push ups 😰

Jerry

Ethan W

W1/D2 Upper - Push

Mickael

Jarrad

W1/D3  Lower

Good work out but no way I could do the last workout haha

Hannah

W1/D4 Upper - Pull

Emily

Darrien Staples

Brandon

W2/D1 Lower

Candon Watt

Awesome workout using only barbell; was great to do a full body with not much equipment and still sweat!

Anquavious

W2/D2 Full body

William Adams

W2/D4 Full body

W3/D1 Lower

W3/D2 Upper - Push

W3/D3  Lower

Adam

W3/D4 Upper - Pull

W4/D1 Lower

W4/D2 Full body

I’m going to keep doing this workout until I don’t feel like I’m going to fall over.

W2/D3 - Lower

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