Name: Playbook - Josh Hampton - W2/D1 LOWER
Uploaded: 2024-04-22T19:52:56.274Z
Duration: 45 min
Description: W2/D1 LOWER

Split Jumps 4x10ea. 
Mountain Climbers 4x40

DB Suitcase Squat 3x20
DB RDL 3x10

Squat Jumps 3x10
Frog Hops 3x10
Pulse Squats 3x20
(GET LOW)

Side Plank Leg Lifts 3x15ea. 
Reverse Crunch 3x20

- Start in a split stance with your back foot on an elevated surface 
- Jump up bringing your knee toward your chest 
- Land softly
* Work both sides

Explosive Bulgarian split squat jump

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Superset

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Perform jumping squats switching between narrow and wide stance each jump

Jump squats in and out

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Glute Complex

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

W2/D1 LOWER

Zach Barrett

Great first workout love the plan so far!!

Isaiah Williams

Paul

W1/D1 LOWER

Veronica

W1/D2 UPPER

I am SWEA👏🏽TINGGGG!! 
Full body day = Great work out! 💪🏽

Kelsi

W1/D3 FULL

Ahhhmazing work out! 💪🏽 those side plank leg lifts had me sweattttttinggg

W1/D4 ACTIVE RECOVERY

W1/D5 FULL

W2/D2 UPPER

Its good work!!!! Plain and simple! Love it!

W2/D1 LOWER

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