Name: Playbook - Mariah Henke - W4/D2 Legs & Core
Uploaded: 2023-01-04T20:38:55.358Z
Duration: 45 min
Description: W4/D2 Legs & Core

Paige

Warm up: Before you begin I highly recommend getting your muscles warmed up to prevent injury. You can do things like: A light walk on the treadmill with a slight incline, jump rope for 5 mins, 50 jumping jacks, etc. 
 
Good Luck and let me know how you enjoyed this workout! 
Any feedback is appreciated!

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

Superset

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

-Stand on one leg with your knee slightly bent and hold a dumbbell in each hand.
-Start bending at the hips and extend your free leg behind you.
-Lower your torso until you’re parallel to the floor.
-Return to the starting position and repeat with the opposite leg.

Single Leg Deadlift

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

-Sit up straight with your legs extended and roll a barbell up to the crease of your hips.
-Lay back into a supine position on the floor with your arms holding onto the bar.
 -Bridge your hips up by squeezing your glutes and driving your heels into the floor.
 -Lower your hips back to the starting position and repeat for the desired number of repetitions.

Barbell glute bridge

Complete 3-5 rounds of the following circuit with a 45 second rest between rounds. You will perform each movement back to back taking no rest until you have completed the entire circuit.

- Brace your abs and lift your feet about 6 inches off of the floor.
- Maintain braced abdominals and slowly bend your knees to bring them to your chest while keeping your lower legs parallel to the floor.
- Reverse the movement by slowly extending your legs. 
- Avoid swinging

Hanging knee ups

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse crunches

Conditioning

W4/D2 Legs & Core

I couldn’t do the hip dips and pull ups 😫I had to do alternatives I’m super weak

Dylan

W1/D1 Chest & Back

W1/D2 Legs & Core

W1/D3 Bis & Tris

Love the little bit of core and the conditioning even tho I was toast at the end of this one

W4/D2 Legs & Core

Community

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