Name: Playbook - Nick Weihrauch - W4/D2 Lower Body
Uploaded: 2023-03-14T20:11:30.935Z
Duration: 60 min
Description: W4/D2 Lower Body

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Leg press - mid stance

Keep the pace high and push yourself past your limits

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

Cardio Legs

- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Body weight walking lunges

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Really good! Not super hard to the point it hurt my nerve damage from a year ago! :)

Benjamin

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