Name: Playbook - Mathieu Young Fitness - W3/D1 Lower Body
Uploaded: 2023-02-08T17:28:55.118Z
Duration: 75 min
Description: W3/D1 Lower Body

Back Squat
Emom
Walking lunges
Box Step Up
Bike/Assault Bike
Thrusters
Burpees
Sit Up

12 minutes to find a heavy 3.
During 12 minutes, perform 3 reps to build a heavy 3 and take rest as needed. Increase weight as much as you can.

- 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

Every Minute On The Minute
Every minute perform the following movement :

Min 1: 5 barbell front squat
Min 2: 5 push press
(Alternate for 10min)

Rest remaining time.

Example : The 1st minute you do 5 front squat in 30 seconds, you’re resting the following 30 seconds of the minute. Once the 1st minute has finished, you start the 2nd minute with 5 push press and repeat this process for during 10min.

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat (5 reps)

Barbell Push Press (5 reps)

EMOM 10min

- Hands just outside the shoulders 
- Loose, fingertip grip on the bar 
- Keep elbows high
- One leg step forward 
- Lower torso until back knee is close to the ground 
- Shin of front leg remains relatively vertical
- Complete at full hip and knee extension 
- Opposite leg begins next step

Front rack walking lunge

Perform each movement during 40sec and 20sec of rest for 4 rounds.

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Place your hands on the floor
- Hop back bringing your body to the ground 
- Hop forward landing and standing straight up
- Increase speed as you feel comfortable

Burpees

- Lay on the ground with knees bent the soles of your feet together
- Come up and touch your feet
- Go back in a controlled motion 
- Engage your core

W3/D1 Lower Body

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