Name: Playbook - Jess Guinan - 6/9 - Legs
Uploaded: 2022-10-30T17:00:04.012Z
Duration: 60 min
Description: 6/9 - Legs

1. Bulgarian Split Squats (5x6 - heavy, do a warmup set)

2. Alternating Lunges (4x8 ea side)

3. Superset
- Box Squats (4x10)
- Elevated 3/4 Squats (4x10)

- Place one foot on a bench and step forward with the other foot.
- You want to step out far enough that your leg makes a ninety degree when you come down.
- Make sure to keep your core braced!
- Come down until your leg makes a ninety degree.
- Return to the starting position, making sure to drive through your heel.

Dumbbell bulgarian split squat

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Alternate legs with each rep

Barbell forward lunge

- Box Squats (4x10)
- Elevated 3/4 Squats (4x10)

- Start with a barbell on your upper back.
- Sit on the bench and adjust your feet so that they are shoulder width apart and your knees create a ninety degree angle. 
- Keeping your weight in your heels and your core tight, drive through your heels and stand up.
- keep your core tight and press your hips back and lower down until you are sitting on the box. Do not slam down onto the box.

Barbell box squats

- Stand with your heels elevated on a plate. 
- Keep your chest big, roll your shoulders back, and brace your core.
- Push your hips back and squat down to at least 90 degrees.
- Stand up 3/4 of the way - do not fully stand up.
- You can add weight by cradling a dumbbell against your chest, holding it like a goblet.