Name: Playbook - Josh Hampton - W3/D4 LOWER
Uploaded: 2024-04-22T19:52:56.311Z
Duration: 45 min
Description: W3/D4 LOWER

Swings 4x12
KB Squats 4x12
Plank Jacks 4x20

Box Step Ups 4x5ea. 
Split Squats 4x10ea. 
Deadlifts 4x12

Mountain Climbers 
Side Plank Leg Raises

- 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
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

KB goblet squat

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Endurance

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- 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

- 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

Core

W3/D4 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/D1 LOWER

W2/D2 UPPER

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

W3/D4 LOWER

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