Name: Playbook - Matthew Noszka - Lower body endurance circuit
Uploaded: 2021-06-05T15:18:10.107Z
Duration: 45 min
Description: Lower body endurance circuit

Kayla

- Assault bike
- Ball slams
- Dumbbell deadlift
- Forward backward band walk
- Lateral band slides
- Single leg dumbbell deadlift
- Sled push
- Cool down

- Increase speed as your feel comfortable

Assault bike

- Keeping your back straight, squat down, pick up the ball off the floor 
- Bring the ball over head, thursting your hips in an upward motion
- Slam the ball to the ground, catching it on the bounce, and repeat

Ball slams

- Feet hips width apart with slight bend in both knees 
- Keep your shoulders back and down
- Bend at the hips, guiding the weight down your shins 
- Thrust your hips forward, exploding in an upward motion

Dumbbell deadlifts

- Stand on the balls of your feet with a resistance band above your knees and your feet slightly wider than hip-width apart. Bend the knees slightly and lean forward at hips.
- Walk forward, one step at a time, feeling the band provide resistance on each step

Forward backward band walk

- Shuffle sideways without losing the  band positioning (band stays tight).
- Hands on the hips or outside the shoulders
- Small steps and a tight band are key

Lateral band slides

- Feet hips width apart with slight bend in both knees
- Rotate one leg at a time, maintain balance by keeping your core tight and focus your eyes on one area
- Keep your shoulders back and down
- Bend at the hips, guiding the weight down your shin
- Thrust your hips forward, exploding in an upward motion

Single leg dumbbell deadlift

- Chose weight that's comfortable for you
- Start by pushing sled forward then pulling on the return, with keeping butt as low as possible

Sled push

- 5-10 minutes of easy effort 
running or run-walking after your workout

Cooldown

Lower body endurance circuit

vlad

Cathy

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I haven’t had this much sweat in so long. Def see that booty pump already 🔥

Andre

Ko1992kp.

Anthony

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Kenia

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All legs

Loved the workout! First one for a bit because of a taper for a meet but are there any exercises that help burn fat on the inner thigh? Or help slim it

Lower body endurance circuit

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