Name: Playbook - Jess Guinan - W1/D2 Legs
Uploaded: 2024-04-09T02:16:11.622Z
Duration: 45 min
Description: W1/D2 Legs

1. Superset
- Air Squats 4x12
- Jump Squats 4x12

2. Superset
- Bulgarian Split Squats 4x12 ea leg
- In & Out Squats 4x12

👉🏼 Bodyweight for jump squats and in & out squats. BSS and Squats can have weight added if form is good with body weight.

- Stand with your feet shoulder width apart.
- Brace your core by bringing your belly button towards your spine, and stand up straight.
- Keeping your weight in your heels, squat down until your legs make at least a 90 degree.
- Drive through your heels to come back to a standing position, remembering to keep your core tight and your chest big.
* Push your hips back slightly when you squat down so that you do not place your weight on your toes.

Air squats

- Stand with feet shoulder width apart.
- Keeping your weight in your heels, squat down to at least ninety degrees.
- Instead of slowly returning to a standing position, jump straight up.
- Point your toes at the top to really feel it in your quads.

Jump squats

Superset #1

- Bulgarian Split Squats 4x12 ea leg
- In & Out Squats 4x12

- 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

- Start with feet shoulder width apart & squat down to at least ninety degrees, keeping your weight in your heels. 
- Explosively jump up out of the squat and straighten your legs, landing with your legs in a close stance. 
- Jump into a squat position and repeat.

In & Out Squats

Superset #2

W1/D2 Legs

Nadalynn

Another great workout down! Hard enough to push me and want to keep coming back. Always feel better after a workout with Jess! 💪

Ariel

I planned on giving you 5 stars but I entered it in wrong. I am going to do the whole program.

Tanya

W1/D1 Shoulders/Abs

Great for beginners like me! 60 Years old and need to start a program to keep muscle strength! Thank you!

W1/D2 Legs

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