Name: Playbook - Matthew Noszka - W1/D4 Lower body
Uploaded: 2021-01-18T11:45:52.633Z
Duration: 45 min
Description: W1/D4 Lower body

Never did anything like it. I feel amazing!

Dion

Amazing workout! I was so motivated that I was not expecting the assault bike to be the cool down.

Karina

Benito

Loulwa

Great workout— the warm up didn’t state how much time so I just did 10min.

Stephen

Killer workout bro! Saying my thanks from Nova (northern Virginia)😉 
I replace the assault bike with jump rope for now

Insta - @wvlidwov 🤣

Walid

Love it! Can’t wait to keep getting after it

Kade

Warm up run

Circuit 1: 3x
Bulgarian lunges
High knees
Banded squats

Circuit 2 : 3x
Weighted squat walk
Standing lateral walk 
Resistance band defensive slides

Circuit 3: 4x 
Stability ball hamstring curls 
Single leg dumbbell deadlift 

Cool down

Warmup run

Strength and endurance building in this circuit!

- Find raised platform
- Place one foot on the platform and firmly planted on the ground in front of you
- Keep feet shoulders width apart
- Hold dumbbells in both hands
- Bend at hips, lower back knee to the ground until
the front leg is at a 90-degree angle

Bulgarian lunges (both sides)

High knees

- Starting with the resistance band on both feet
- Spread feet past shoulder width and turn toes slightly
outward
- Grab the top of the resistance band and put over your head and around shoulders and neck
- Begin by squatting to a 90-degree angle, slow down and explode up

Resistance band squat

Circuit 1

Let's get some movement and resistance going!

- Stand in a squat position with feet shoulders width apart
- Hold a weight in the center of your chest and begin walking forward
- Engage core and stay low
- Walk 15-20fth forward then return to starting position walking backward

Weighted squat walk (each direction)

- Band around ankles
- Feet shoulder-width apart
- Slight bend in knees, begin to take small steps laterally, keeping constant tension on the band
- Step 15-20ft in each direction

Standing lateral walk (each direction)

- Feet wide, butt low, arms extended
- Keep the resistance band
tight at knee height
- Bend at the hip, lowering to a squat position
- Slide 15-20ft in each direction

Resistance band defensive slides (each direction)

Circuit 2

- Laying on your back, place a stability ball at your heels
- Pressing firmly into your heels
- Raise hips to the sky and extend ball outward, then back in

Stability ball hamstring curls

- 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 (both sides)

Circuit 3

-Use this as your cool down and flush the lactic acid out of your legs 
-Cool down can be longer than the 10 minutes if wanted

W1/D4 Lower body

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