Name: Playbook - Richard Duchon - LEGS (DB OR BODYWEIGHT)
Uploaded: 2021-01-18T11:46:16.534Z
Duration: 60 min
Description: LEGS (DB OR BODYWEIGHT)

It was amazing thanks you so much this is my alltime favorite workout!❤️☺️💕

Jenna💕

can already feel the burn (i'm a beginner) great workout

Brock Mulligan

Florin Lupean

Marti

Stefan

Andrea Pisani

Really great workout have seen Richard bro on insta and seriously I’ve seen him as inspiration. Feeling really great to workout on his workouts

Varun Musale

Had to use two 5Ltr bottles of water as had no weights, but it was still very intense. Loved it! Great burn 💪🏻👏🏻 well done Rich, love all of these workouts

Andy

If you don’t have a set of dumbbells you can also wear a backpack with some heavy objects in it. 
Remember: the amount of reps are always per leg for unilateral movements.

-Stand with feet shoulder width apart while holding a dumbbell by its end at your chest goblet style. 
-Lower your body into the bottom of a squat.
-Stand ¼ of the way back up and then return to the bottom.
-Stand all the way up now to full extension.
-Repeat

Dumbbell 1-1/4 Front Squat

- Stand with your feet shoulder width apart.
- Holding two dumbbells by your sides, bend at the hips, keeping your knees soft and feet planted on the floor.
- With arms straight, reach toward the space between your feet as far as you feel comfortable without rounding through your lower back or losing the feeling of having your feet planted into the floor.
- To stand, press the floor away.

Dumbbell Romanian Deadlift

-Stand with feet together while holding a dumbbell in each hand.
-Step back with one leg into a lunge position (both legs bent at 90 degrees)
-Step up out of the lunge and into the starting position.
-Repeat

Reverse Lunge

-Stand with both feet together while holding a dumbbell in each hand with a bench a few feet behind you.
-Lift and reach one leg back and place your foot on the bench.
-Lower yourself down with the leg on the floor as the primary mover. 
-Stand up out of the bottom to full extension.
-Repeat

Bulgarian Split Squat

- Begin standing with your feet about hip-width apart and holding dumbbells in your hands down by your side. This will be your starting position.
- Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should be in line with your front foot. Do not allow your front knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Drive through the heel of your lead foot and extend both knees to raise yourself back up.
- Step forward with your rear foot, repeating the lunge on the opposite leg.

Walking Lunges

LEGS (DB OR BODYWEIGHT)

CHEST, SHOULDERS & TRICEPS

body is hurting, can't wait to do this again next week and push myself harder

Cassidy

BACK & SHOULDERS (KETTLEBELL / BACKPACK)

It was insane! I couldn’t complete the entire session because of how sore my abs were. Definitely gonna work hard to finish the hole training next time, but for someone who is just starting at the gym (like me) it is an amazing workout!

LEGS (DB OR BODYWEIGHT)

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