Name: Playbook - Paton Willbanks - W1/D4 Lower body
Uploaded: 2023-07-17T00:35:46.398Z
Duration: 35 min
Description: W1/D4 Lower body

Here we go, day 2!! Let’s get this leg day!!

If you want a challenge… ADD WEIGHT!!

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension

Squat pulses

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to place weight on front food
- Step the same leg straight backward  and lower into a reverse lunge
- Complete 10 reps on one side before switching

Curtsy lunge to forward lunge

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Push through the side foot to come half up from this position and lower back down
- Pulse this out for 12 reps on one side before switching

Lateral lunge pulses

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly raise one leg straight up in line with hips
- Lower foot and then hips down and switch legs 
- Complete 10 reps on each side

Glute bridge with leg raises

Circuit 1

- Lie on your side legs out straight 
- Place one foot up and over in front of the other leg
- Push hand near hip and raise onto your elbow with other arm
- While pushing into the mat, raise the straight leg up as far as you can using the inner thigh 
- Complete 15 on each side before switching

Inner thigh lifts

- Lower hips down to 90 degrees as if sitting in a chair 
- Lower one knee to the ground followed by the other
- While both knees are on the ground, raise one knee back up and place your foot onto the ground
- Bring the other foot up but stay in a low squat the whole time

Low squat to knees

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips sitting back and down 
- Tap the floor and lift back up engaging your glutes
- Complete 12 reps then repeat on the opposite side

MODIFICATION: come into a kick stance with the toe in line with the other heel

Single Leg Deadlift

Circuit 2

- Start in a low squat position, hips at 90 degrees
- While in low squat, step one foot back into a lunge 
- Step that foot back into the low squat and repeat on the other side
- Alternate between each side, until failure

Till Failure: low squat to backward lunge

Add any 20-30min cardio session after this workout!

Examples:
- Running
- Run/Walk
- Walking
- Biking
- Swimming
- Rower
- Incline Walk
- Step machine

W1/D4 Lower body

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