Name: Playbook - Kaisaan Abdul - W2 D3 Legs
Uploaded: 2022-08-21T04:27:19.846Z
Duration: 120 min
Description: W2 D3 Legs

Week 2’s movements are designed for rep building. Working on increasing your muscular endurance on previous movements for future exercises.

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Work both sides

Bulgarian split squat (each leg)

- Stand with your feet close
- Step back into a reverse lunge 
- Push backwards up to the starting position
-Repeat with opposite leg

Reverse lunges

- Raise one leg off the elevated surface 
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Elevated SL glute bridge (each leg)

W2 D3 pt1

Walking Squats

- 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 half hip extension keeping your chest up
- Lower back to the bottom 
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat half-rep

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly extend one leg followed by the other
-Retract one leg to original position followed by the other

Glute bridge walk

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

W2 D3 part 2

W2 D3 Legs

W1 D1 Chest/tri

W1 D2 Back/Bi

W2 D3 Legs

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