Name: Playbook - Lex Dreiss - Lower body strength and conditioning
Uploaded: 2021-01-18T11:47:48.494Z
Duration: 55 min
Description: Lower body strength and conditioning

This is a heart pumper. We are going heavy and moving fast. Make sure you are comfortable and proficient with back squatting before trying this one out.

With your feet hips distance and hands behind head send hips back and hinge. Only allow the knees to bend as you hinge, don’t force the knee bend it should happen naturally.

Good morning

Feet slightly wider than hips distance and toes slightly turned out, send hips back like you are going to sit into a chair and make sure the knees go over the second toe.

Air Squats

Starting with feet hips distance, step back with one and let the knee tap the ground while the chest stays up. Step forward and then switch to the other side.

Alternating reverse lunges

Jumping jacks

Warm up

Barbells resting on upper back, feet slightly wider than hips distance. Squat down, hips going back like you are sitting on to a chair with knees going over second toe, and drive back up.

Barbell back squats

Assault bike

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

Part 1

Drive back back with your legs, lean to a 45 degree angle and pull the handle to the sports bra line. Extend the arms on the return, hinge at the hips, and then bend the knees. Remember to be quick on the drive out, and slower and controlled on the way back in.

Barbell right below your traps, send one leg back in line with the hip. Lower back knee to the ground and then return to standing.

Barbell split squat (12/s)

Keeping one foot on the box, have the other meet and then drop the first foot. Alternate back and forth.

Alternating step ups

Keep your feet together, knees out to the side. Reach arms over head and sit up reaching hands towards heels.

Butterfly sit-ups

Part 2

Try to make the transitions as seamless as possible.

Mid back resting on bench, abs resting the barbell on you hips. Tuck the heels under the knee, drive feet into the ground as you squeeze the glutes up and take your time on the decent.

Barbell hip thrusts

Starting perpendicular to the bar, jump over the bar and lower yourself down to the ground.

Lower body strength and conditioning

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