Name: Playbook - Legal Weight - W1/D1
Uploaded: 2024-04-27T01:18:39.846Z
Duration: 75 min
Description: W1/D1

Take a step forward, drop knee down to a 90° angle, for both legs. Knee should touch the ground

Bodyweight Walking Lunges

Stand on a plate or riser, heels only, toes slightly pointed outward. Push knees out as you descend.

Bodyweight Cyclist Squats

Circuit 1

Grab a pair of wedges or plates to elevate your heels. Feet hip width apart. Squat to parallel or below

Smith Machine Cyclist Squat

Place a riser or plate on the ground & place your back toe on it. Step forward into a split squat position. Drop knee down as close to the ground as possible.

Dual Dumbbell Split Squats Rear Foot Elevated

Circuit 2

Place feet in a neutral position. Hold onto the seat or bars so your hips don't lift off the seat. Knees to the chest.

Leg Press

Place bar onto your back & take a step forward, knee to the ground.

Barbell Walking Lunges

Circuit 3

The legs extensions will be a drop set, each set. Do the said # of reps, drop the weight, do those reps again & drop the weight one last time for the remainder reps.

Adjust seat, keep back & hips down as you extend your legs.

Leg Extensions

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