Name: Playbook - Jeff Logan - W3/D1 Circuit 1
Uploaded: 2021-10-12T11:51:23.815Z
Duration: 45 min
Description: W3/D1 Circuit 1

Circuit A
- Backloaded barbell squats into reverse lunge 4 x 10 (each leg)
- Barbell stiff leg deadlifts 4 x 15
- Weighted jump squats 4 x 10

Circuit B
- Hanging leg raises 3 x 15
- Dumbbell squat presses 3 x 15
- Banded squat jumps 3 x 20
- Ab rollout 3 x 15 each

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- 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
- Repeating the squat then step opposite leg back for lunge

Backloaded barbell squat into reverse lunge

- Begin with banded dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Barbell stiff leg deadlifts

- Hold two weights by your sides or use a weight vest 
- Push your hips back as you come down
- Explode up from the bottom of the squat
- Land softly

Weighted jump squats

Circuit A

- Hanging from the bar, tuck your knees 
- Lower legs back down
- Avoid swinging

Hanging leg raises

- heels elevated 
- dumbbells in hammer press position
- squat first, then press

Dumbbell Squat presses

- pull on band until there’s tension 
- jump as high as you can while keeping a soft landing 
- let glutes & leg muscles catch you, not your knees

Band Squat jumps

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees
- keep feet off the ground

Ab roll out

Circuit B

W3/D1 Circuit 1

Krystal

Bro I fuccin loved every moment of it. Thank you.

Brandon

Do you do sets back 2 back or one then the next for rounds of 4?

Super Nyja

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Winston Guy

Olanrewaju Madojutimi

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WITHEL

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Had to do todays cardio n yesterdays circuits cuz I didn’t go to the gym yesterday , all caught up now

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