Name: Playbook - Jon Wegman - Legs Day 1
Uploaded: 2022-12-27T13:28:56.694Z
Duration: 45 min
Description: Legs Day 1

Bike Warm Up - 15 Minutes

Squat

- 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

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf Raises

Dumbbell Lunges

Hang Cleans

- 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
- Ending the swing once arms reach full extension overhead
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Legs Day 1

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