Name: Playbook - Jerry Housey - W3/D4 Day 4 of Week 3 and 4 Leg Routines
Uploaded: 2023-02-16T01:38:49.712Z
Duration: 45 min
Description: W3/D4 Day 4 of Week 3 and 4 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

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells and than jump and go back into the deadlift 
- Repeat for desired reps

Kettlebell deadlifts with hip

- 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

leg Routine

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Hamstring Curl Machine

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Ice Skaters

Leg Routine

W3/D4 Day 4 of Week 3 and 4 Leg Routines

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.

W3/D2 Day 2 of Week 3 and 4 upper body routines

W3/D3 Day 3 of Week 3 and 4  Cardio Routine

Pretty good for someone who was dead ass tired an hour ago.

W3/D4 Day 4 of Week 3 and 4 Leg Routines

Community

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