Name: Playbook - Justen Mills - Leg Day 👹
Uploaded: 2022-09-02T19:39:39.392Z
Duration: 45 min
Description: Leg Day 👹

Justin

This workout will start with a warm up and a strength component followed by a Tabata finisher!

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 
- You will hold the bottom position for 1-2 seconds!!!
- Push your hips back as you lower down 
- Reach parallel and come back up
- Exhale and rest
- This should be heavier than your Tabata weight!

Dumbbell squats

- 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

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 👹

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