Name: Playbook - Matthew Noszka - W2/D4 Lower body
Uploaded: 2021-01-18T11:47:24.993Z
Duration: 45 min
Description: W2/D4 Lower body

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

Assault bike

W2/D4 Lower body

Gonçalo

Jonathan Reyes

Chris

W1/D1 Full body

Another wicked pump, left the gym with some serious soreness haha it feels great!!

Kevin

It was great. I’m trying to get my weight up from 129 to 165-170 in muscle. Is your program going to help me achieve that?

Volcy Destine

L.J.

W1/D2 Shoulders, chest , back

Khadija

I forgot to complete it on the app but I killed this yesterday!! I’m sore AF today. I can’t even laugh without the pain on my “abs” 😂

Karina

W1/D3 Full body and abs

As a former college soccer player I forgot how intense conditioning was, crazy how underrated band work is!

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.

W1/D4 Lower body

Jake

It was super hard probably one of the hardest ones yet the core at the end got me but gotta love it! I was wondering if you have any advice on how to get my body to the next level I’m 16 about to be 17 and iv started eating healthy and doing your program I was wondering if you have any other advice for me

Caleb

W1/D5 Arms, abs

Haha that was crazy! But made 110 under 10 so feeling good!

Max Hultner

Gentiana

It’s the first 75 degrees in Kentucky today, combined with this workout... killer! Feeling great.

W1/D6 Optional challenge day

In just one week I can tell the difference in my strength!! Wow! Does that mean I increase weights? Or maintain that. (Remember I’m the one who wants to tone and be lean) sorry I always have questions 🥴

Thank you Matthew. Going on my second week!

Patrick

Wow! 🙌🏽 In just one week I can feel myself stronger doing this workout. It was still tough but I can tell the difference. Hoping to see results on my body too.

W2/D1 Full body

Knocked out with an hour before the gym closed! Best believe I was worked up 🤘🏽

One of the sets didn’t have a rest timer :/

Bradford

W2/D2 Shoulders, chest , back

It was Great! Had a tough day today and this definitely helped relieve some stress. Thank you so much!

Great workouts thus far, have never been this sore for this long before... Would love to see what a stretching session looks like for you.

W2/D4 Lower body

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