Name: Playbook - Jules Shaw - W2/D1 Monday - Lower Body
Uploaded: 2022-12-28T18:15:16.063Z
Duration: 45 min
Description: W2/D1 Monday - Lower Body

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. Complete the Lower Body 1.0 warm-up in the Warm-up & Activation collection.

If you only have access to lighter DBs, you may want to add reps to challenge yourself. If you only have access to heavier DBs, you may want to decrease reps so that you can complete the workout. Otherwise, choose weights that will allow you to follow the sets and reps as indicated while challenging yourself.  

Equipment required: dumbbells, small resistance band

Modification: lighter resistance band
Reps: 20-30R per side

- Place a resistance band around your legs just above your knees or around your ankles
- Keep slight bend in knees and hinge slightly at the hips, maintaining a quarter squat position
- Step laterally to one side then bring other foot back in towards it
- Resist the band from pulling your knees inwards

Monster walks

Reps: 10R

- Hinge at the hips to load your hamstrings as your swing your arms behind you
- Swing your arms forward as you explosively extend your hips and legs upwards and forward, jumping as far as you can
- Land softly, absorbing the impact

Broad jump

Superset

Modification: decrease weight, bodyweight only
Reps: 12R per leg (24 total)

- Keep your chest up and hold dumbbells in both hands by your sides
- Step back and bring your back knee down to tap the floor with both legs at about 90 degrees
- Drive through your front heel to step forward and stand tall
- Alternate legs each rep

Dumbbell reverse lunge

Modification: goblet squat, decrease weight, air squats (bodyweight only)
Reps: 15R

- Hold dumbbells in hands, with bells resting on shoulders
- Push your hips back and down to perform a squat, keeping your chest up
- Maintain neutral spine by keeping your core tight and track knees over toes
- Once you reach the bottom of your squat, drive through your heels and stand up to full extension

Dumbbell front squat

Modification: decrease weight, bodyweight hip hinge
Reps: 12R 

- Begin standing tall, holding dumbbells in front of you with both hands, palms facing towards you
- With slight bend in knee, push hips back until you feel a stretch in your hamstrings
- Squeeze glutes to extend hips back up to standing
- Keep core tight and spine neutral throughout movement

Dumbbell Romanian deadlift

Triset

Modification: double-leg glute bridge
Reps: 12R per side (24 total)

- Begin lying supine with legs bent and feet flat on the floor
- Raise one leg and hold it off the ground 
- Extend hips up by pushing through the heel on the ground and squeezing your glutes 
- Lower back down to the ground, keeping other leg off the ground throughout movement

Single leg glute bridge

Modification: use lighter resistance band
Reps: 15-20R per side (30-40 total)

- Loop small resistance band around ankles 
- In standing position, put hands against the wall to lean on for support
- Keeping a slight bend in your knees, sweep your working leg back at a 45 degree angle behind you
- Squeeze your glutes at the top
- Lower leg back to starting position with control

W2/D1 Monday - Lower Body

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