Name: Playbook - J B - W3/D4 Lower Body Strength
Uploaded: 2022-07-14T00:44:00.496Z
Duration: 75 min
Description: W3/D4 Lower Body Strength

Only lower body strength today. No running.

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

Start with a shoulder width Stance.
Hold the cable in both hands in front of core. 
Extend arms out while bracing core. Slowly control back to core.

12 each side.

Pall of Press

Core Circuit LD

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Activation Circuit

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat (65% 1RM)

Barbell back squat (85% 1RM)

Barbell back squat (90% 1RM)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

- 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

Leg Extension and Curl Superset

- 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