Name: Playbook - Mathieu Young Fitness - W1/D2 Legs + Abs
Uploaded: 2023-01-20T23:46:36.202Z
Duration: 60 min
Description: W1/D2 Legs + Abs

Skater squat
Leg extension
Leg curl
Backward sled walk

- Stand on one leg holding light dumbbells in each hand
- Bend the opposite knee to 90 degrees behind you
- Sit back on the heel of your stance leg and lower yourself into a squat, while raising the dumbbells in front
- Drive through your heel to return to the starting position
** Work both sides

Dumbbell skater squats

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Using only one leg
- Bring your heel towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstring
- Complete desired reps then repeat on the opposite side

Lying single leg hamstring leg curl

Backward sled walk

- Hold the dumbbell with your arms extended 
- Keeping your shoulders off the ground 
- Keep your core engaged 
- Raise and lower your legs

Hollow body leg raises

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Place your arms extended close to your body 
- Raise your legs until you reach 90 degrees
- Come back down with out touching the floor

Leg raises - modified

Sit up

- With your arms extended laying on the floor face down 
- Raise your upper body

Floor overhead back extensions

Abs circuit

W1/D2 Legs + Abs

W1/D1 Run + Chest & Tricep

W1/D3 Run + Back & Bicep

W1/D4 Legs + Abs

W1/D5 Run + Shoulders

W1/D6 Running zone 2

W2/D1 Run + Chest & Tricep

W2/D2 Legs + Abs

W2/D3 Run + Back & Bicep

W2/D4 Legs + Abs

W2/D5 Run + Shoulders

W2/D6 Running zone 2

W3/D1 Run + Chest & Tricep

W3/D2 Legs + Abs

W3/D3 Run + Back & Bicep

W3/D4 Legs + Abs

W3/D5 Run + Shoulders

W3/D6 Running zone 2

W4/D1 Run + Chest & Tricep

W4/D2 Legs + Abs

W4/D3 Run + Back & Bicep

W4/D4 Legs + Abs

W4/D5 Run + Shoulders

W4/D6 Running zone 2

W5/D1 Run + Chest & Tricep

W5/D2 Legs + Abs

W5/D3 Run + Back & Bicep

W5/D4 Legs + Abs

W5/D5 Run + Shoulders

W5/D6 Running zone 2

W6/D1 Run + Chest & Tricep

W6/D2 Legs + Abs

W6/D3 Run + Back & Bicep

W6/D4 Legs + Abs

W6/D5 Run + Shoulders

W6/D6 Running zone 2

W7/D1 Run + Chest & Tricep

W7/D2 Legs + Abs

W7/D3 Run + Back & Bicep

W7/D4 Legs + Abs

W7/D5 Run + Shoulders

W7/D6 Running zone 2

W8/D1 Run + Chest & Tricep

W8/D2 Legs + Abs

W8/D3 Run + Back & Bicep

W8/D4 Legs + Abs

W8/D5 Run + Shoulders

W8/D6 Running zone 2

W1/D2 Legs + Abs

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