Name: Playbook - Paton Willbanks - W3/D1 Leg day
Uploaded: 2023-05-28T16:29:27.669Z
Duration: 45 min
Description: W3/D1 Leg day

- 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

- Lower hips down with dumbbell in between legs, snatch the dumbbell up over your head
- With your arm fully extended step back into a reverse lunge
- Keep your core engaged and do not arch back

MODIFICATION: go lighter in weight
- Bring your back knee down
- Step forward to the initial position
- 8 reps on each side

Dumbbell snatch + reverse lunge

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Lower hips down and almost come to a squat position
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position of the low squat stance
- Complete 8 reps on one side then repeat on the opposite side

Low reverse lunge

Superset 1

- Step back and bring your back knee down 
- Come down until both legs are 90 degrees
- While in the lunge, do 5 calf raises with the front foot
- Step back forward keeping your chest up into the starting position
- Complete 5 of these reps on each side before switching

Backward lunge hold + 5 calf raises

- Hold the dumbbell at chest height
- Place one foot's toe in line with the heel of the other foot, keeping shoulder width apart stance
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up
- Alternate staggered stance between each rep, completing 8reps on each side

staggered goblet squat

Superset 2

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf
- Return back to starting position

Dumbbell calf raises

- Perform jumping squats switching between narrow and wide stance each jump

MODIFICATION: Take out jump and step in and out in between each squat

Jump squats in and out

Triset

W3/D1 Leg day

Elaine

Kacy

Jodi

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Great workout. Those supersets are serious

Tavario

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Wonderful 4 weeks workout! Definitely seeing muscle definition!

Great 4 week workout. Definitely see results!

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