Name: Playbook - Legal Weight - Day 2 Lower Body
Uploaded: 2024-04-05T00:41:48.359Z
Duration: 60 min
Description: Day 2 Lower Body

Lower Body Conditioning

Cardio will be added into each set

Treadmill Jog/Run

Make sure the bar is racked at an appropriate height. (you don’t want to be forced to stand on your toes to un-rack it) Place the bar onto your traps, hands slightly outside shoulder width. Pull bar into your traps as you step back away from the rack. Take a deep breath, start to descend, keep your core engaged, drive your knees outward as you push your hips back. Make sure to hit parallel or slightly below. Stand all the way up. (There’s no need to squeeze your glutes or push your hips forward at the top of the lift.) Take another deep breath & repeat.

Barbell Back Squats

Place one foot behind you elevated onto a box or bench. Hop up with front stable leg & drop back down into a split squat.

Bulgarian Split Squat Plyos

Circuit 1

Step up to the bar, feet hip width apart. Squat down & grab the bar with your hands outside of your legs. Pull shoulders back, keeping your lats engaged & core tight. Drive feet into the ground as you pull the bar from the ground. Stand all the way up, lock out & then slowly put the bar back down & repeat.

Barbell Conventional Deadlift

The power comes from your legs so as you reach forward as far as possible, power through using the legs and pull the handle towards your chest

Rowers

Grab a moderate to heavy KB. Place the KB about 2 feet in front of you. (As if you were going to hike a football) Drop your hips & swing the KB through your legs. Use the power from your hips to swing the KB back in front of you.  As the KB comes back through your legs again, swing it back to the starting position. RESET & continue swinging. Each rep will be a reset.

Kettlebell Reset Swings

Circuit 2

With DBs by your side, use your hips to clean them into a front rack position and immediately descend into a squat.

Dumbbell Hang Clean Squat

Stand about one foot away from the box, jump up bringing your knees as high up as you can. Land softly on the box into a squat. Stand all the way up, lock out & step down.

Box Jumps

Interlock hands behind the head, keep elbows open while lunging. Knee should touch the ground

Bodyweight Prisoner Lunges

Circuit 3

Day 2 Lower Body

This was so fun! Reminds me of my college conditioning. Perfect mix of strength and endurance

Day 2 Lower Body

More workouts from Legal Weight