Name: Playbook - Karina Elle - W4/D2 Legs
Uploaded: 2021-01-18T11:46:34.829Z
Duration: 35 min
Description: W4/D2 Legs

Krishna

⭐️ CIRCUIT 1
- Step-up 3 x 20
- Squat 3 x 15
- Broad jump 3 x 10
- Reverse lunge 3 x 20

⭐️ CIRCUIT 2
- Burpee 3 x 5
- Jump squat 3 x 12
- Bulgarian split squat 3 x 20
- Squat and press 3 x 10

⭐️ CIRCUIT 3
- 3-way lunge 3 x 10
- DB sumo squat pulse 3 x 10
- Jumping jacks 3 x 20
- OH squat pause 3 x 15

- Push through the leg on the chair engaging your quads to come up 
- Keep your shoulders rolled back as you come up

DB step up to knee drive

- Settle in to the base of the squat pulsing the squat 3-4 inches at parellel

DB squat pulse

- Place your feet shoulder-width apart. Stretch up with your arms and rise up onto the balls of your feet with your hips extended. 
- Bring your arms back behind you and bend your knees and hips. Lower between a quarter and a half squat and drive as powerfully as possible off the ground while simultaneously throwing your arms forward as forcefully as possible. 
- Once you are airborne, extend your hips up and out and throw your feet forward. Land flatfooted with your weight slightly forward.

Standing broad jump

- Step back and bring your back knee down
- Bring your knee down until both legs are at 99 degrees
- Step forward

DB reverse lunge

Circuit 1

- In an athletic stance, send your hips back by hinging at your hips with a soft knee. 
- Place your hands on the floor shoulder width apart. Jump your feet back to the top of a push-up position. Lower your body to the floor for a brief second. Return to standing by pressing your upper torso off the floor and forcefully jumping the feet towards your hands. 
- Drive to standing, finishing with a jump at the top.

Burpee

- Perform a squat, break paralle,l and then forcefully extend the hip shaving the feet jump. off the ground

Jump squat

- Hands resting next to ears, push hips backwards and down moving at a 4 second tempo to reach the bottom of the squat. 
- Drive to a quarter squat then back to parelle and perform a full squat

DB bulgarian split squat

- Perform the squat at relative intensity

DB squat + press

Circuit 2

- Skipping forward, lifting your knee to waist height in front of you and pulling your toe towards your face. Keeping with the same leg, return the leg to the floor, immediately drive the same knee to your side, opening up your hip, then back to the front. Repeat with the opposite foot.  
- Continue in this manner—moving forward—and striking the ground with your mid-foot or forefoot while swinging your opposite arm in unison with your lead leg.

3 way hip

- Hands resting next to ears, push hips backwards and down and sink thorugh comfortable range of motion, pausing at the bottom of the squat fro 2 seconds.

DB sumo squat pulse

- Stand upright, arms at your sides. 
- Bend your knees slightly, and jump into the air.
- As you jump, spread your legs to be about shoulder-width apart. 
- Stretch your arms out and over your head
- Jump back to the starting position.

Jumping jacks

- Raise the hands over the head
- Push the hips back and down to lower into the squat and pause for 2 seconds
- Focus on engaging the core and keeping the back flat

Overhead squat pause

Circuit 3

W4/D2 Legs

So good for body and mind, felt stronger in every way

Summer

Erika Vecchiatti

The sound didn’t work and I was a little confused on going through each round it took me a while to figure it out. 
Also to maybe have modified options

Joshlyn

W1/D1 Full body

Great!  Just what I'm.needing to get back onto my routine.

Vanessa

Kloey

Haaaard !! But goooood!! My legs are shaking so baaaad !! Love it !!! 💪🏻💪🏻

Selyan

W1/D2 Legs

Frances Vest

Josie

W1/D3 Full body HIIT

Good but I didn’t understand what I’m trying to do with the tricep pulse. The description was for the wrong movement.

Cata

W1/D4 Upper body

Margaret

Lauren

Cecilia

W1/D5 Glute blaster

Rubab 

W2/D1 Full body

W2/D2 Legs

Katrina

Don't repeat the same exercise on two consecutive days, the same muscles get a bit too sore

Alla

W2/D3 Full body HIIT

W2/D4 Upper body

Hard on the hips but overall good workout!

Just the right amount of work for someone who has time limits and limited equipment

W4/D2 Legs

Community

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