Name: Playbook - Jon Wegman - Friday - Legs
Uploaded: 2022-02-23T23:35:27.015Z
Duration: 45 min
Description: Friday - Legs

Cycling Warm-Up

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Push through the balls of your feet
- Engage your calves as you go up

Standing Calf Raise

Hold single kettlebell in front of your body

Complete squat movement similar to dumbbell squat

Kettlebell Squat

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB 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

Kettlebell Swing

Friday - Legs

Nicely focused workout. Felt the burn on my biceps!!

Carlos

I love it!!  I only have dumbbells so I had to improvise the last exercise, but it was great!  Can’t wait for tomorrow!

Friday - Legs

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