Name: Playbook - Paul Wright - Week 4-Day 3 (Lower)
Uploaded: 2022-08-22T17:06:06.073Z
Duration: 50 min
Description: Week 4-Day 3 (Lower)

Legs feel amazing! I have gained so much more strength in my legs since beginning this program. I’m filling up my sweats. Thanks Paul!🙌🏾

Matt coffey

Last day 3! Watch intro vid! Slight changes to reps and weights again!

Day 3 will have more unilateral lower body work. This is the most important day to me because it’s vital to train one side of the body at a time. 

Single leg squats, side lunges, single leg hinging, power

Equipment needed:
Free weights 
Med ball (optional)
Bench/chair/couch

Inch worm to low squat

High plank pike to twist

Pigeon stretch to pike flow

Hurdle step overs

Iso squat

Pop squat to arm raise

Athletic warm up

SOUND ON!
Start with a more challenging weight. Push hips back on decent, land softly on bench. Repeat reps on each side. Increase weight for each set. Squat slow

Single leg box squat

SOUND ON!
Repeat for time on each side! Use light weights if you have them in your hands

Single leg Rdl battle rope

Superset #1

SOUND ON!
Start with a heavier challenging weight. I have a moderately heavy weight here at 50+ lbs. Separate each part of the move. Alternate reps

Lateral lunge to narrow squat

SOUND ON! 
Find control on the landing. Modify to move with control. Use a dumbbell if you don’t have a med ball. I’m using a 16 lb med ball here, alternate reps

Ice skater med ball slams

Superset #2

SOUND ON
Start with heavier challenging weight. Add weight each set of possible. 5 lbs per set

Elevator front squat

SOUND ON!
Move fast modify how needed and burn it out! 
One combo is one rep

Week 4-Day 3 (Lower)

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