Name: Playbook - Magnus Lygdback - 30-min Bodyweight lower body
Uploaded: 2023-01-02T04:13:41.964Z
Duration: 45 min
Description: 30-min Bodyweight lower body

Curt

Rhiannon

Warmup
High knees
Toe touches 
Air squats

Circuit 1
Sprint
Walking Lunge

Circuit 2
Squat with lateral raise
Step up with high knee
Burpee

Circuit 3
Bulgarian split lunge
Skaters

- Bring your foot off the floor and touch and object in front of you
- Immediately repeat on opposite side 
- Increase speed as you feel comfortable

Toe touches

- Bring one knee up as high as you can
- Repeat on opposite side
- Use your arms for momentum 
- Increase speed as your feel comfortable

High knees

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

Warmup/HIIT

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Sprint ( can be outside )

Stay balanced while performing, plant your leg and then explode up. Step back down steady. Back straight. Reps are alternating between legs.

Walking Lunges

Circuit 1

- Hold the water jugs by your sides with your legs about shoulder width apart
- Push your hips back and come down bending at the knees
- As you come up raise your arms laterally, keeping your elbows slightly bent 
- Come up to shoulder height and come down

Squat with lateral raise

- Step up on to the chair 
- Bring the opposite leg as off the ground
- Bring that knee as high as your can
- Bring that leg back to the ground 
- Use your arms for momentum and balance

Step ups with high knees ( alternating )

Burpee

Circuit 2

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split sauat

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

Circuit 3

30-min Bodyweight lower body

Matthew Lawless

Natasha

Abdullah

30-min HIIT + legs

Marko

Sami

40-min Lower focused

Great workout. Had to switch some things up since I didn’t have the equipment but still very satisfying.

Kenton

The dead mill was the most challenging but also gave a great pump to the legs to start off with

Rachel

Marie

60-min Lower focused

Best PT out there noes his stuff and very responsive to questions. Great workouts that are easy to follow.

30-min Bodyweight lower body

Community

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