Name: Playbook - Josh Bailey - W3/D5 Leg Heat Check
Uploaded: 2021-06-18T01:25:06.360Z
Duration: 60 min
Description: W3/D5 Leg Heat Check

CavaFatima

Fernando

Darryl

Amy A. Gentry

Red alternative exercises for the Trx ropes

Shannon

Gerald Gray 

Mike

Joshua

Carol

High intense cardio based workout including legs and core exercises

Warm with the jump rope take 15 sec after each set and 30 sec after each round. If it’s hard for you to jump rope do use it and just act like you have one

-Proper Form And Breathing Pattern. 

-Engage your abs, loosen your shoulders and turn the rope only with your wrists, not the entire arms. 

-Keep the upper body straight, knees slightly bent, and jump on the balls of your feet.

- For a low-impact exercise, focus on doing faster and smaller jumps

Jump Rope (In & Out)

-Start in a standing position with your feet at hip-width. 

-Hold your arms out away from your sides as if you were holding a jump rope. Lift up on to your toes and hop up and down on both feet, pulling your knees up high. 

-Keep your heels off the ground for the duration of the exercise.

Jump Rope (High Knees)

-This is a single leg jump rope activity similar to jogging. Hold the handles of the rope in each hand.

- The head and neck remain neutral as the spine and torso are tall with the shoulders back. 

-While jumping, alternate the feet every time the rope passes through.

Jump Rope (Alternating Kicks)

Jump Rope Warm Up

Do this circuit for 3 rounds before moving to circuit 2. Take 20-30 seconds of rest between each exercise

-Position your feet to be slightly wider than your hips.

- As you lower into a squat, keep your chest up, and get low enough so your elbows pass your knees. 

-Rise up. Then, at the top of the squat, come into a reverse lunge with the right leg, then the left.

Goblet Squat To Reverse Lunge

-Hold a pair of dumbbells at arm's length next to your thighs. 

-Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees. 

-Explosively thrust your hips forward and come to a full stand, squeezing your glutes at the top of the movement. 

-The front squat builds exactly on the mechanics of the air squat.

- All that is added is a load supported in the front-rack position, where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor

Skier Swings To Front Squat

Med Ball Plyo Tarantulas

Circuit 1

Second round do this for 3 rounds take 20-30 seconds between each exercise

-Keep your arms straight, not leaning back so the ball is behind you. 

-Use your core and your arms to slam the medicine ball straight down between your feet with as much force as you can. 

-Press your hips back and bend your knees to further power the slam. 

-Exhale as you slam the ball down.

Med Ball Squat Press 
To Jump Slam

-Take one leg straight in front of you.

- Bend the supporting leg and sink down into a squat, keeping your heel firmly on the floor.

- As you drive up, explode off your supporting leg and jump upwards, then land on the alternate leg. Repeat for each leg, alternating with every jump.

Alternating Pistol Squat Jumps

-Set up a kettlebell on the ground in front of you.

-Assume a standing position with your feet shoulder width apart. 

-Hinge at the waist and bend your knees so that your back is roughly parallel to the floor.

-Grab the handle of the kettlebell with your palms facing towards you.

e) Lift the kettlebell up to a standing position

Alternating RDL’s

Circuit 2

Core finisher, go for 3 rounds take 15 seconds between each exercise

-Extend one foot out wide to the side keeping the leg straight and tap your toe to the ground, then bring the leg back straight with the body. -

-Repeat with the other leg, continuing to alternate in repeating the exercise. Tips: Only move your lower body, try to keep the hips, waist, shoulders and head still.

Plank & Toe Taps

-Lie down on your back.

- Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest.

- Contract your abs and inhale.

-Exhale and lift your upper body, keeping your head and neck relaxed.
Inhale and return to the starting position.

Crunches

Core Finisher

W3/D5 Leg Heat Check

Sitting here thinking oh this is easy until I realized these are one rep of all then rest. Yeah it got real after that. 👍🏾👍🏾👍🏾👍🏾

Jeremy Gayles

Meshack Ogochi

SETH

W1/D1 Full Body & Core

Davis Perkins

OMG
I’m destroyed. 👏🏻👏🏻👏🏻

Owen

W1/D2 Bodyweight Scorcher

Darrell Benson

Excelente and exhausted 👏🏻👏🏻👏🏻👏🏻

W1/D3 Sweat Buckets & Core

Definitely tough to get the coordination down packed but a great workout none 💪

Awesome workout. Looks easy but def will kick your ass lol

Tolu

W1/D4 Bodyweight Endurance

This work out routines are def the ones to stick with. Started seeing more results after the third day……

W1/D5 Leg Heat Check

Wally Longo

Richard

W2/D1 Full Body Kettlebell Circuit

Joseph Brown

Hit legs quite a bit really pushed it on weight with medi ball and dumbbells

Casey

W2/D2 Plyo Box Circuit

W2/D3 Barbell Strength & Cardio

Love these - hard, effective, and great cardio hiit

W2/D4 Dumbbell Sweat Bucket

Easy session really had more in the tank using 15kg db maybe use heavier to increase workout (noted) 💪😉

W3/D5 Leg Heat Check

Community

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