Name: Playbook - Joseph Bonini - Lower Body Circuit | Incline Walk
Uploaded: 2023-06-15T20:04:48.254Z
Duration: 60 min
Description: Lower Body Circuit | Incline Walk

This workout is an up tempo lower body focused circuit. We end with an incline walk.

This one is tough…

Complete exercises consecutively, then rest. Complete as many rounds within 20 minutes.

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front 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

- Perform alternating jumping lunges
* 1 rep includes both legs

Jumping lunges 2

Lower Body Circuit 1

Complete exercises consecutively, then rest. Complete as many rounds within 10 minutes.

- With a single kettlebell perform full clean from the ground
- Repeat

Kettlebell full clean (single)

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge (dumbbells)

- Jump rope with the rope passing under your feet once each jump

Jump rope

Lower Body Circuit 2

Alternate back and forth between exercises with NO REST.

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

Leg extension-leg curl

Treadmill incline walk

Lower Body Circuit | Incline Walk

Brandhom

800m intervals | Glutes & Hamstrings

6 mile run | Push & Pull

14 mile long run

Quad Focused Legs | Core

Push | Pull | Easy Run

Speed interval workout

Glutes & Hamstrings | Run

Push | Pull | Run

Active Rest Day

Quad Focused Leg Day | Run

Back | Shoulders | Core

Did 12 k zone 3 or 4 as I was pushing myself

Lower Body Circuit | Incline Walk

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