Name: Playbook - Lex Dreiss - Advanced knee dominant lower body
Uploaded: 2021-01-18T11:44:24.388Z
Duration: 90 min
Description: Advanced knee dominant lower body

Start with the feet wide and the kettlebell a few feet in front of you. Tip the bell with your hand as you hinge, swing the bell back and abs as it comes forward squeeze the glutes.

Single Arm KB swing per side

Can be done with dumbbell or kettlebell in the front tacked position. Make sure feet are slightly wider than the hips and knees are going over the second toe as you squat down.

Goblet squat

Holding the kettlebell across your chest, and keep your feet hips distance. Send the hips back and slightly bend the knees as need, abs return back to standing.

Weighted good morning

Warm up

Step on to the box, jump off landing on both feet at the same time landing toe ball heel.

Box jump landings

Start at the top of your toes with your hands above your head. Drive arms back and hips back bending the knees and jump on to the box. Land full foot, middle of the box and step down.

Box jumps

Plyometric warm up

Start by placing the barbell on the upper back below the trapezius muscles. Back up and take feet slightly wider than hips distance. Send the butt back, while maintaining a long back and keeping the chest up. Knees should go slightly past ankles but not past the toes. Once at the bottom, make sure you butt isn’t ticking under and return back to your starting position.

Back squat from 65-75% of 1RM

Starting with both weights by your sides, step out with one leg hinge at the hips and have the back foot in kickstand (back heel up and knee bent), stand up and switch.

Walking split stance deadlifts

Feet slightly wider than hips distance at the bottom of the platform, bend the knees and press

3 point leg press (low)

Feet slightly wider than hips distance at the middle of the platform, bend the knees and press

3 point leg press (middle)

Feet slightly wider than hips distance at the highest point of the platform, bend the knees and press

3 point leg press (high)

Ball of foot at the bottom of the leg press platform, press into it and raise heels and lower to neutral. Repeat

Leg press calf raises

Leg press machine circuit

Starting at the top with weight in the same hand as the leg going back, step that leg back, pass through at the bottom, and step back on top of the elevated surface. Repeat but pass through from the opposite side. Switching from contralateral to ipsilateral.

Deficit reverse lunge pass throughs per side

Starting with one foot on the bench, the same arm as leg with the weight locked out over head. Have the other leg meet at the top and step the original starting leg down. Alternate stepping up with each leg.

Single arm OH step ups per side

Lunge and step up superset

Hip abductions

Squeeze thighs together from seated and release out

Hip adductions

Abduction and adduction superset

Start lying down with light weight in one hand, as you come up have the opposite leg meet that arm and drop back down.

Weighted opposite arm to leg per side

Starting from the knees and the butt tucked under. Only roll out to where you can maintain the spinal curve and tuck of the glutes and roll back in. Do not roll out where the core releases and spine arches.

Ab roll outs

Starting in your iso bear positions lift one foot and tuck the knee in and tap it with the opposite arm and place it down. Keep alternating for the full amount of time.

Advanced knee dominant lower body

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