Name: Playbook - Jerry Housey - W1/D4 Day 4 of Week 1 and 2 Leg Routines
Uploaded: 2023-02-16T01:38:36.877Z
Duration: 60 min
Description: W1/D4 Day 4 of Week 1 and 2 Leg Routines

Rita

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

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

DB Power Step Up

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

Legs

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single Leg Bridge

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

Kettlebell  RDL

Glutes and Hamstring

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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/D4 Day 4 of Week 1 and 2 Leg Routines

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