Name: Playbook - JOJA LIFE - W2/D1 Leg Day
Uploaded: 2023-01-11T17:47:36.450Z
Duration: 45 min
Description: W2/D1 Leg Day

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine goblet squat

- Begin with the end of the landmine bar in your hand and feet shoulder width apart
- Lower the bar toward the ground pressing your hips back while keeping a slight bend at the knees 
- Stand back up, pressing your hips forward

Landmine RDL

- Holding the end of the landmine bar in goblet position with feet shoulder width apart
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up 
- Press the end of the bar up
- Lower the bar back to starting position with control

Landmine goblet squat with press

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return the weight to the starting position

Landmine or T-bar row

Landmine Circuit

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes while performing alternating reverse lunges

Battle ropes - reverse lunges with alt arm waves

- Begin with the kettlebell forward off the body and feet outside shoulder width apart
- Lower the bell toward the ground pressing your hips back while keeping a slight bend at the knees 
- Stand back up, pressing your hips forward

Kettlebell RDL

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place one foot up onto the bench and push through your heel to stand up
- Bring the other leg up, driving the knee forward and up
- Step down and back, lowering into a reverse lunge
- Stand back up to starting position
- Complete desired reps then repeat on the opposite side

15 reps each side

Dumbbell step up w/ knee drive to reverse lunge

- Step into the middle of the hexagon and get into the starting position
- Your feet should be shoulder-width apart
- Hinge forward at your hips so that your butt moves out behind you
- Then bend your knees slightly so that you can grab hold of the hex bar
- Keep your back flat and your chest up
- Grab the high handles or the outsides of the hexagon with a shoulder-width neutral grip
- Begin the movement by driving through the heels and extend your hips and knees
- Avoid rounding your back at all times
- At the completion of the movement, lower the weight back to the ground under control

Trap bar deadlift

- Stand in a staggered stance inside of the trap bar
- A neutral grip on the handles
- Begin the RDL by pushing your hips back and hinging forward until the bar is just below knee height
- Drive through the whole foot and focus on pushing the floor away as you push the hips forward returning to the starting position
- Complete desired reps then repeat on the opposite side

15 reps each side

Trap bar staggered stance RDL

Leg Circuit

W2/D1 Leg Day

Svenja

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This was the arm workout I needed! I love how there are individual clips of each exercise, this way I can go at my own pace!

W2/D1 Leg Day

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