Name: Playbook - Richard Brindley - Strong Legs Challenge
Uploaded: 2023-01-04T17:40:56.184Z
Duration: 30 min
Description: Strong Legs Challenge

WORKOUT DETAILS*
- Goblet Squat
- Jump Lunges 
- Squat Jumps
- Lateral Lunges
- Resistance Band Squat-Press

*Customise weight/resistance to your preference.

1. Grip a dumbbell at one end, and hold it up to your chin. 
2. Stand upright with your feet at hip-width and toes pointing slightly outwards.
3. Brace your core and begin to drop into a squat, slowly sitting your hips back and bending your knees. Drop until – at minimum – your upper legs are parallel to the floor or – at maximum – your hamstrings touch your calves.
4. Push through the floor with your heel, straighten your legs and extend your hips to get back to starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Dumbbell Goblet Squat

1. Stand with your feet together and take a step forward with one leg.
2. Lunge down on your front leg until your upper and lower leg are at roughly 90 degrees.
3. Power through the floor with your leading foot.
4. Jump both legs off the floor and switch them over, landing your back leg into the front lunge position and vice versa.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Jump Lunges

1. Stand upright. Plant your feet at hip-width. Point your toes slightly outwards.
2. Brace your core and begin to drop into a squat, slowly sitting your hips back and bending your knees.
3. Push through the floor with your heels, straighten your legs and extend your hips to move out of and jump approximately one foot off the floor.
4. Land the jump and return to starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Squat Jumps

1. Stand with your feet together and raise one leg slightly from the floor.
2. Take a long step to the side with your raised leg and lower your hips towards the floor.
3. Drive through your heel to press back up and raise your leg back into starting position, just off the floor.

*Repeat on your other leg.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Lateral Lunge

1. Grab a light, long resistance band and place your feet inside the band at shoulder-width.
2. Grab the upper part of the band with both hands and raise them up to shoulder-height, facing upwards.
3. Lower yourself down into a squat position - as low as you can.
4. Drive through your heels to squat back up.
5. Lower your arms back down into starting position.

*Always lift with a weight that's comfortable and controllable. If you experience any pain, put your safety first and stop.

Strong Legs Challenge

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