Name: Playbook - Jon Wegman - Wednesday - Leg Day #1
Uploaded: 2023-01-09T19:41:54.996Z
Duration: 60 min
Description: Wednesday - Leg Day #1

- Start with a barbell on your upper back
- Press hips back and squat - knees over toes
- Press through heels and stand back up

Barbell Squat

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel (or further for more advanced) and come back up

Dumbbell Squats

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

Calf Raises

- Hold kettlebell in front of your
- bend knees and squat down so parallel to floor
- explode to standing position

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 Swings

- Place dumbbells at your side 
- 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
- Complete desired reps then repeat on the opposite side

Wednesday - Leg Day #1

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