Name: Playbook - Jules Shaw - W6/D1 Monday - Lower Body
Uploaded: 2022-12-28T18:15:16.104Z
Duration: 60 min
Description: W6/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: decrease weight, bodyweight only, split squat 
Reps: 10R per leg (20 total)

- Begin standing about 2 feet away from a knee-height bench
- Place top of rear foot on the bench behind you 
- You may need to adjust your position so that you can comfortable perform a lunge with your front knee tracking just over your toes 
- Holding a dumbbell in each hand, perform a single leg squat by lowering down below parallel 
- Stand up by driving through the heel of your front foot

Dumbbell bulgarian split squat

Modification: use lighter resistance band
Reps: 20-25R per side (40-50R total)

- Place a resistance band around your legs just above your knees or around ankles
- 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 inward
- Perform half the reps in one direction, half in the other

Monster walks

Compound set

Modification: unweighted RDL, hold wall or rack for support
Reps: 12R per leg (24R total)

- Begin standing on one leg holding a dumbbell in one hand
- Hinge at the hip, extending one leg straight behind you as you lower your chest forward at the same time
- Squeeze your glutes to return to standing

Single-leg Romanian deadlift

Modification: high box jumps, tuck jumps, vertical jumps
Reps: 8R

- Hinge hips back and swing your arms back
- Swing your arms forward while extending the legs, knees, and ankles
- Explode forward jumping as far as you can
- Land softly by absorbing movement with legs

Broad jump

Modification: decrease weight
Reps: 12 per arm (24 total)

- In squat stance, hold dumbbell in one hand overhead
- Keeping dumbbell overhead, perform a squat (send hips back and down, knees track over toes)
- Stand up

Single-arm dumbbell overhead squat

Modification: squat hold
Reps: 60 sec

- Sit against a wall with your legs and hips bent at 90 degrees, arms crossed over chest
- Hold position

W6/D1 Monday - Lower Body

More workouts from Jules Shaw