Name: Playbook - Justen Mills - Leg Day 1.0 🥵
Uploaded: 2022-09-02T19:51:46.551Z
Duration: 20 min
Description: Leg Day 1.0 🥵

Short on time and want the most out of your leg workout?! Look no further. This workout structure is geared towards YOU. This Tabata style workout is YOU vs YOU. Can you keep the same number for each round?! 

Start at the top of the workout and work your way down after each exercise. Once you make it to the bottom you have completed ONE round. You will repeat until you complete FIVE total rounds…LETS GOOOO!!!!👹👹👹

5 minutes to get the body prepared for todays work!!!

Perform one minute each of the following exercises!

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- 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 with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters/lateral ski jumps

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes
- Chest upright for quads 
-Chest forward for hamstrings

Body weight walking lunges

- 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

Body weight warm up (legs)

- Keep the dumbbells by your shoulders and chest up 
- Hold breath as you decent 
- Push your hips back as you lower down 
- Reach parallel and come back up
- Exhale and rest

Dumbbell squats

Knees in line with toes on decent 
Land soft after jump 
Constant inhale/exhale

Squat Jumps

- Pull the dumbbell straight up leading with your elbow 
- Extend your arm at the top 
- Think of getting underneath the dumbbell as you pull

Leg Day 1.0 🥵

More workouts from Justen Mills