Name: Playbook - Legal Weight - Day 2 Lower Body
Uploaded: 2024-03-15T23:18:48.690Z
Duration: 60 min
Description: Day 2 Lower Body

I was worried I wouldn’t be able to do it after day 1, it was hard but I did it and feel great!!

Lauren

Hurts so Good!🥵I Hated it, yet Loved It👏👏

Carol

Aleinie

Lower Body

No extra cardio programmed for today however, if you have the time & would like to burn extra calories, you may add in 20 minutes of steady state. (Choose between stairclimber to high incline treadmill walk)

The Barbell Box squats are 4 sets

The Dumbbell Walking Lunges are only 3 sets

- Start with a barbell on your upper back
- Push hips back and descend until your glutes or hamstrings touch the box
- Drive through heels and stand back up

Barbell box squats

Hold DBs by your side as you take a step forward. Keep chest/torso down, pushing all your weight onto the forward leg. Knee touches ground.

Dumbbell Walking Lunges

Circuit 1

Step up to the bar with a wide stance. The 2 little lines on the bar are a good marker to try & place your feet by. Grab the bar, hands inside of your knees, pull your shoulders back & dig your feet into the ground as you pull the bar up. Lock out then slowly lower the bar to starting position.

Barbell Sumo Deadlift

Contralateral means opposite side. The foot that is in front of you will be the working leg so the leg that is resting behind you will be the side that you hold the DB on. Make sure you get full ROM. Knee should touch the ground or get close to it.

Contralateral Dumbbell Bulgarian Split Squat

Circuit 2

Holding DBs by your side, feet hip width apart. (not too wide or the DBs will hit your legs as you descend) Keep chest up as you descend. Make sure you knees don't cave.

Dumbbell Suitcase Squats

Grab a dumbbell in one hand. The side with the dumbbell, that leg should be fairly straight, just a slight bend in the knee. You may do a kickstand stance OR use something stable for support like I’m doing in this demo. As you descend with the DB, bend the knee slightly, while kicking the supported leg up.

Single Leg Dumbbell RDL

Circuit 3

Day 2 Lower Body

Definitely 👍🏽 good start to a shred program and start of the week!

Carla

Very easy to follow, feels like you're working out alongside each other

Alison

It was great cardio, my gym isn’t a cross fit gym so doing some of the cycles was more challenging. I made it work great first workout with you thank u!

Day 1 Full Body + Conditioning

Rosalyn

Day 3 Upper Body

Slowly dying on my way to the car 🫠🔥🔥

Candy

Day 4 Conditioning + Kettlebells

Ange

Day 5 Full Body + Conditioning

Day 6 Lower Body

Day 7 Upper Body

Day 8 Conditioning + Kettlebells

Day 9 Active Rest

Day 10 Full Body + Conditioning

Day 11 Lower Body

Day 12 Upper Body

Day 13 Conditioning + Kettlebells

Day 14 Full Body + Conditioning

Day 15 Lower Body

Day 16 Upper Body

Day 17 Conditioning + Kettlebells

Day 18 Active Rest

Exactly what I needed!!! Fkn 🔥🔥🔥🔥🔥

Day 2 Lower Body

Community

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