Name: Playbook - James Lawrence Iron Cowboy - W1/D1 Legs with Tabata
Uploaded: 2021-12-23T20:29:18.052Z
Duration: 20 min
Description: W1/D1 Legs with Tabata

Not sure how to make the timer work along with the workout. I kept having to pick up my phone up and fiddle with it. Maybe it’s just me that can’t figure it out.

Mandy

DAY 1: Legs with Tabata

Warm Up: 30 seconds each move
Jog
Squat
Reverse Lunge
Inhale/Walk out to plank

Workout:
Ladder up - Each move, start with 1 rep, 2 reps, 3 reps, 4 reps....and so on for 2 minutes.  The amount will vary!

Circuit 1: 2 minutes
1.  Squat Press
2.  Deadlift

REST 30 seconds

Circuit 2: 4 minutes
1.  Squat Press
2.  Deadlift

REST 30 seconds

Circuit 3: 2 minutes
1.  Sumo Squat
2.  Sumo Straight Leg Deadlift

REST 30 seconds

Circuit 4: 4 minutes
1.  Sumo Squat
2.  Sumo Straight Leg Deadlift

REST 1 minute

TABTATA CORE: 20 seconds movement/10 seconds rest
1.  Bicycle
2.  Dumbbell to oblique crunch
3.  High to low plank
4.  V-ups

Cool Down & Stretch

Warm Up: 30 seconds each move
- Jog
- Squat
- Reverse Lunge
- Inhale/Walk out to plank

- Run in place Moving your arms as if you are skipping a rope

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
- Repeat with the other leg

Reverse lunges

- Inhale circling you send outward and upward to overhead
- Hinge forward at the hips, keeping your legs straight
- Walk your hands out to a high plank position
- Reverse the movement back to starting and repeat

Inhale/Walk out to plank

Warm up

Ladder up - Each move, start with 1 rep, 2 reps, 3 reps, 4 reps....and so on for 2 minutes.  The amount will vary!

Circuit 1: 2 minutes
1.  Squat Press
2.  Deadlift

- Push your hips back as you come down 
- Keep the dumbbells above shoulder height 
- Press the dumbbells up at the top of the squat

Squat press

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Deadlift

Circuit 1

Ladder up - Each move, start with 1 rep, 2 reps, 3 reps, 4 reps....and so on for 4 minutes.  The amount will vary!

Circuit 2: 4 minutes
1.  Squat Press
2.  Deadlift

Circuit 2

Ladder up - Each move, start with 1 rep, 2 reps, 3 reps, 4 reps....and so on for 2 minutes.  The amount will vary!

Circuit 3: 2 minutes
1.  Sumo Squat
2.  Sumo Straight Leg Deadlift

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Sumo squat

- Begin with dumbbells in each hand and feet in a wide toed out stance
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Sumo straight leg deadlift

Circuit 3

Ladder up - Each move, start with 1 rep, 2 reps, 3 reps, 4 reps....and so on for 4 minutes.  The amount will vary!

Circuit 4: 4 minutes
1.  Sumo Squat
2.  Sumo Straight Leg Deadlift

Circuit 4

TABTATA CORE: 20 seconds movement/10 seconds rest
1.  Bicycle
2.  Dumbbell to oblique crunch
3.  High to low plank
4.  V-ups

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell to oblique crunch

- Begin in a high plank position
- Walk your hands down to a low plank on your elbows and forearms
- Walk your hands back up to high plank
- Engaging your core throughout the movement

High to low plank

- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward your toes and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

W1/D1 Legs with Tabata

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