Name: Playbook - Nina Marie - W1/D3 Leg Power & Conditioning
Uploaded: 2024-05-11T01:19:07.576Z
Duration: 45 min
Description: W1/D3 Leg Power & Conditioning

This is an optional leg day.

You can do this, or go for some active recovery of your choice.

Aim to run through each exercise with minimal rest until you finish the third exercise. Then take a quick break before continuing. Use a weight that will challenge you but you can still perform with good form and hit the required reps.

Leg Extension

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

- Start with a wide stance and your toes pointed out 
- Hold the dumbbell in goblet position
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

Circuit 1

This is all about power with weights, followed immediately by dropping the weight and going into bodyweight, immediately into a pause hold.

You will do all reps on one side with the bulgarian: 
5 dead stop bulgarian, where you pause briefly by placing the weight on the floor and then driving up. 
Once you finish the final rep, you leave the weight on the floor and go into 5 bulgarian lunges.
On the final rep, you hold it at the bottom.

Then switch and repeat on the other side.

The structure is the same with the jump squats. 
You perform 5 with a kettlebell or dumbbell, on the final rep, leave the weight on the floor and proceed to do 10 jump squats bodyweight. On the final rep, hold at the bottom for 15 sec.

Have fun 😊

Dead stop Bulgarian

Bodyweight Bulgarian

Bulgarian Hold at Bottom

Kettlebell Power Jump Squat

Bodyweight Jump Squat

Squat Hold at Bottom

Power, Bodyweight & Pause

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

W1/D3 Leg Power & Conditioning

W1/D1 SQUATS

W1/D2 BENCH: Push Pull

W1/D4 Upper Push/Pull

W1/D5 DEADLIFTS

W2/D1 Squats & Core

W2/D2 Upper PULL

W2/D3 Conditioning

W2/D4 Upper PUSH

W2/D5 Deads & Core

W2/D6 Conditioning & Mobility **optional**

W3/D1 Squats & Core

W3/D2 Upper Push/Pull

W3/D3 Cardio Conditioning ***optional**

W3/D4 Upper Push/Pull

W3/D5 Deads & Core

W3/D6 Conditioning ***optional***

W4/D1 Squats & Core

W4/D2 Upper Push/Pull

W4/D3 Conditioning

W4/D4 UPPER PUSH/PULL

W4/D5 Deadlifts & Core

W4/D6 Cardio & Core

W5/D1 Squats & Core

W5/D2 Upper PULL

W5/D3 Conditioning

W5/D4 Upper PUSH

W5/D5 Deads & Core

W5/D6 Conditioning & Mobility **optional**

W6/D1 Squats & Core

W6/D2 Upper Push/Pull

W6/D3 Cardio Conditioning ***optional**

W6/D4 Upper Push/Pull

W6/D5 Deads & Core

W6/D6 Conditioning ***optional***

W1/D3 Leg Power & Conditioning

More workouts from Nina Marie