Name: Playbook - Kait & Martin - Bodyweight Legs on 🔥 (Advanced)
Uploaded: 2022-07-26T20:17:32.464Z
Duration: 45 min
Description: Bodyweight Legs on 🔥 (Advanced)

If you’re looking to challenge your legs, your muscular and cardiovascular endurance, give this workout a try!

9 exercises
1 giant set
3 rounds

Workout:
1. Bulgarian Split Squats x 10E
Rest x 30-45 sec
2. Reverse Lunge to Step Up Jumps x 8E
Rest 30-45 sec
3. Front Kick Throughs x 10
Rest 30-45 sec
4. Step Ups x 16
Rest 30-45 sec
5. Wide to Narrow Squat Jumps
Rest 30-45 sec
6. Crunch to V-Sit x 10
Rest 30-45 sec
7. Assisted Pistol Squats x 8E
Rest 30-45 sec
8. Jumping Lunges x 16
Rest 30-45 sec
9. Hamstring Walks x 5
Rest 90-120 sec

- Start on all fours, with arms stretched out on the floor
- Get into a loaded beast position
- Keep knees an inch off the ground
- Begin by push the hands into the ground and driving hips towards the ceiling
- Continue to unload through the spine and squeeze your glutes at the bottom of the movement
- Continue to squeeze shoulder blades together and drive chest and chin to ceiling
- Reverse movement back to starting position

Spinal Wave Unload

-Start in quadruped position, hips stacked on top of knees and shoulders stacked on top of wrists
-Begin by reaching through to either side and using the ground as an anchor to get deeper rotation on thoracic spine
-Bring the same arm back to the other side and reach with the elbow to create rotation on thoracic spine in the opposite direction
-Alternate L and R

Thread The Needle

- Start in a loaded beast position
- Begin movement by stepping into a deep lunge
- Keep the hand closest to the front leg, on the ground
- Lift opposite arm off the ground and rotate away while keeping your hips squared
- Return back to starting position
- Alternate sides

World’s Greatest Stretch

- Begin the movement in a deep squat position with hands placed on the ground between your legs or holding on to your feet (not shown)
- Keeping your hands on the ground (or feet), start to push the hips to the ceiling and attempt to lock out the knees to stretch the hamstrings
- Return to starting position

Russian Baby Makers

- Start by sitting in a straddle position
- Roll back by actively engaging your abs and touching as far back as your body allows
- Continue by rolling forward into a straddle and reach through with your arms

Rollback Reaches

Bands&Bodyweight Warm 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 Squats (Bodyweight)

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Explosively lunge back into starting position
- Transition directly into step up jumps 
- Repeat movement from starting position successively into desired repetitions

Reverse Lunge to Step Up Jumps

- Begin in a loaded beast position
- Aim to bring foot as close to same side hand as possible when transition into kick through 
- Stabilize through shoulders and core
- Extend leg on kick through

Front Kick Throughs

- Drive off your foot from the box
- Bring your opposite knee towards your chest 
- Land softly
* Work both sides

Alternating Step Ups (Bodyweight)

- Perform jumping squats switching between narrow and wide stance each jump

Jump Squats Wide to Narrow

- Perform a seated crunch 
- Before you return back to starting position
- Hold seated crunch and extend your legs pointing your feet up to ceiling
- Actively Pull your heels back down to your butt
- Extend reverse crunch/get back to starting position

Seated Crunch to V-Up

- Stand just in front of box, chair, bench or any elevated platform
- Raise one foot of the floor 
- Push your hips back as you come down onto box
- Stand back up to starting position
- Use off leg to balance, if needed, before getting into the next repetition
- Once you reach prescribed repetitions, switch to other side

Bodyweight Box Assisted Pistol Squat

- Begin in a lunge stance
- Control the lowering phase of each lunge for 3 seconds
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Maintain your abs activated, spine “long and tall”

Tempo Lunge Jumps (3-1-X)

- Begin in a glute bride position
- Walk the legs one by one until reaching full extension 
- Actively press the hips to ceiling as you go through the entire movement

Bodyweight Legs on 🔥 (Advanced)

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