Name: Playbook - Toni and Poppy Livers - W3/D1
Uploaded: 2021-11-08T16:19:09.592Z
Duration: 45 min
Description: W3/D1

The legs Workout is so hard 🥵🥵🥵. I already have strong legs😅😅, I thought, til now. 🤣

Romina

10-20 minute warm up of choice

Superset: 3 x 
-Barbell squat to reverse lunge 5 reps each leg
-Pop up sprints 2 reps 

 Superset: 3 x  
-DB time under tension Bulgarian split squat 8 reps each leg 
-Side shuffle medball slams  

Superset: 3 x
-KB/DB Assisted/ unassisted pistol squat 8-10 reps each leg 
-Box jump to single leg landing 5 reps each leg 

Superset: 3 x  
-KB/DB Duck walk 45 sec 
-Broad jumps 10 reps

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- Step one leg back and lower into a reverse lunge
- Bring your feet back to starting position and repeat the entire sequence on the opposite side

Barbell squat to reverse lunge ( 5 each leg )

- Lying on the ground
- Pop up explosively and sprint forward

Pop up sprints

Superset

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Shuffle laterally and perform a ball slam at each end

Side shuffle medball slams

- Hold the dumbbell at chest height 
- Raise one foot of the floor 
- Push your hips back as you come down
- Sit on the box then stand back up

DB goblet pistol box squat ( 10 each leg )

- 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 with one leg 
- Repeat landing on the opposite leg

Box jump to single leg landing ( 5 each leg )

- Siting in a low squat position with a KB held between your feet
- Duck walk forward taking short small steps

KB duck walks

- Squat down and partially raise arms
- Swing arms back behind your sides and lean forward
- Rapidly swing arms forward and jump forward as far as possible
- Land with both feet together and legs bent

Broad jumps

W3/D1

The best work out I’ve had! You will definitely sweat!

Monique

Richtig gut 🤩 
Bin fix und fertig 🥵🥵🥵

I'm coming back for round #2, and it still hurts!

Robert

W1/D1

I had to modify some exercises and I definitely struggled with the pull ups. Overall, it was great!

Christina

Jamie

W1/D2

This one was a lot smoother for me.  I'm excited for tomorrow!

W1/D3

Das hat mich heute richtig geschafft 🥵

These workouts have it all. They are hard but not intimidating, a mix of cardio and lifting and include abs. Without spending hours in the gym. Thank you!!

Robin

I can feel myself getting stronger.  I am feeling the progress of building the strong foundation I never had!

W3/D1

Community

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