Name: Playbook - Jerry Housey - W1/D1 Day 1 of Week 1 and 2 of your Leg Routines
Uploaded: 2023-02-16T01:37:16.191Z
Duration: 60 min
Description: W1/D1 Day 1 of Week 1 and 2 of your Leg Routines

Rita

brenda

Jessica

Headed to row 2 in this waist trainer. I’ll be there tomorrow on level 2. 😂

Trilogy

On VACATION for me… can’t stop won’t stop.

Cymone

This routines are used before each workout!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes

Hamstring stretch -  toe touch

Knee Pull

Jumping Jack with Groin Stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Static Hip Flexor Stretch

Pigeon Stretch

Treadmill Run

Warm Up

DB Squat

- Push your hips as you come down
- Reach parallel and explode up

Bodyweight Jump squats

Touch Down

Legs

- 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 and extend your legs to come back up

Kettlebell goblet squat

- Keep your chest up throughout the movement
- Step back bringing your back leg down until both legs are at 90 degrees 
- Step forward 
- Push your hips back as you come down in the squat 
- Reach parallel and come back up repeating on the opposite side

Static Lunge

- Stand up
-slate bend in one on your 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

Resistance Band lateral kicks

W1/D1 Day 1 of Week 1 and 2 of your Leg Routines

W1/D2 Day 2 of Week 1 and 2 upper body routines

W1/D3 Day 3 of Week 1 and 2 Cardio Routines

W1/D4 Day 4 of Week 1 and 2 Leg Routines

W1/D5 Day 5 of Week 1 and 2 Arm Routines

W3/D1 Day 1 of Week 3 and 4 Leg Routine

Had to change the pat pulls as I don’t have this equipment in my home gym. However, I made it through and completed my workout.

W1/D1 Day 1 of Week 1 and 2 of your Leg Routines

Community

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