Name: Playbook - Jeremy Scott - 3/21 Tuesday Lower Body 5 minute burn sets
Uploaded: 2023-04-02T00:27:46.582Z
Duration: 45 min
Description: 3/21 Tuesday Lower Body 5 minute burn sets

Thigh burner for sure. No hex bar so used 70 lb DB 🥴

Greg Parks

Jon H

Straight sets mixed with high volume 5 minute bodyweight sets.

- Inchworms 2 minutes
- Elevated Pigeon Stretches 1 minute per side 
- Spiderman Steps 30 (15 per side)
- Bodyweight Squats 2 minutes

- Stand tall with your legs extended straight, but not locked out
- Bend over from the hips and touch the floor with your palms flat on the floor
- Keep your legs straight as you walk your hands as far forward as you can to a high plank position 
- Reverse the movement by walking your hands back to your feet, then straighten up to the starting position

Inchworm Walkout

- Find a flat raised surface, between the knee and hip height
- Place the lateral side of your lower leg against the raised surface parallel to your shoulders
- Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute
- Move around in this position with control going from one side to the other with both a vertical and leaning torso positions

Elevated Pigeon Stretch (R)

Elevated Pigeon Stretch (L)

- Start in a high plank position
- Step one foot forward and place it flat on the ground on the outside of your hand
- Return the foot to starting position and repeat with the opposite leg

30 Total reps (15R/15L)

Spiderman Steps

- 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

Bodyweight Squats

Lower Body Mobility Prep

- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Drive through your front foot to return to standing
- Step forward with the same leg and repeat 
- Complete desired reps then repeat on the opposite side

Bodyweight Walking Lunges

- Begin with a dumbbell in one hand
- Place one foot on the bench and move forward a few inches so the front knee is slightly bent
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Single Arm DB Bulgarian Split Squat

- Start by assuming a hip-width stance with your toes pointed forward (Your feet should be directly aligned with the handles)
- Hinge down to grab the barbell and allow your knees to track forward as needed
- Grip the bar hard, squeeze your shoulder blades down and back, and take a deep belly breath to establish tension
- Lift the barbell from the floor by pushing straight downward with your legs (Avoid letting your hips rise faster than your shoulders)
- Stand up fully with the bar and pause before carefully lowering the bar back to starting position

Trap Bar Deadlifts

- Place one foot up onto the box and push through your heel to stand up
- Bring the opposite leg up
- Slowly lower your foot back down (3-5 sec)
- Complete desired reps then repeat on the opposite side

Slow Bodyweight Step-ups

- Lie face up on the floor, with your knees bent and feet elevated 
- Lift your hips off the ground until your knees, hips and shoulders form a straight line
- Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise
- Squeezing your glutes in the bridged position before easing back down

Glute Bridge (feet elevated)

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel for 2-3 sec
- Extend your legs to come back up

KB Rest Pause Squat

- 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
- Repeat to the opposite side
- Working back and forth for time or reps

Bodyweight Alt. Lateral Lunges

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