Name: Playbook - Kevin Lo - Lower Body
Uploaded: 2021-01-18T11:48:45.331Z
Duration: 45 min
Description: Lower Body

Travis 

Finished the last few reps at 11:11...so much fun

Gaddy Almany

We are wondering when content will be updated? Thanks!

Dahlin Sabey

Love the amount of volume and short time it takes to complete your workouts! Efficiency is key!

Jessie Degala

Definitely enjoyed that lower body workout!

Added the lower body workout to a set of 5x8 BB back squats and jump rope circuit and I was dead by the time I had to do the jump squats at the end!

Alex Matlock

Love the exercise!! Great burn. Thanks for sharing your positive energy ☮️

Ellie

Man! The workout reads pleasant but shots fired!!!! Dead 💀🔥

Mohammad Ben Essa

Regan

Lower body day! Don’t forget your legs are your biggest muscle group. Today we did a variation of split squats, dumbbell squat, some hinge movements, and a more!

Reps are per side/leg. Do this like a normal hip thrust but with just one leg elevated. Keep your opposite leg straight while you keep your neck neutral.

Single Leg Hip Thrust

Keep your core tight and your back as up right as possible. Keep your back tight as you hold the dumbbell firmly. Squeeze your glutes at the top of every rep.

Dumbbell Front Squat

Reps are each side (ex 10 on the left 1 on the right is one set) Keep you back foot filmy on a bench or chair. As you go down try and keep your movement as vertical as possible. Finish with you glute engaged at the top.

Elevated Split Squat

Try to make this movement one fluid movement. Remember to kelp the weight in the middle of your foot keeping your heels down.

Dumbbell Clean to Squat

Do the rows as fast but as controlled as you can following by RDL as explosive as possible. By the time you get to jump squats you will be burnt out make sure you jump as high as you can and land as soft as possible.

Keep the dumbbells close to you body and row to you hip. Keep you back flat and your feet planted.

Dumbbell Row

Just like a stiff leg barbell deadlift keep the tension on your hamstrings with a slight bend in the knee finishing though squeezing your glutes.

Dumbbell RDL

Remember to squat down and come up as fast as possible. When you land, land softly and explode right back up to your next rep. Don’t forget to use your
arms while you jump.

Jump Squat

Row to RDL to Jump Squat

Lower Body

5 Week - 30 Min Cấp
All Sets/Reps
18:20

Week 3 - 30 Min Cap
All Sets/Rounds 
22:29

Chest Day

Back Day

Benito

I was surprised by how those three simple exercises added up for a super burn 🔥🔥🔥

High Intensity Interval Training

Awesome athletic workout, pls update more!!

Lower Body

Community

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