Name: Playbook - Richard Sopinanukul - AMRAP - Tough Legs
Uploaded: 2022-04-05T21:51:46.710Z
Duration: 60 min
Description: AMRAP - Tough Legs

Danny

3 Rounds 
20 High knees
20 Butt kickers 
20 Lateral lunges 
20 Air squats

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5 Rounds 
20 Alternating V ups 
20 Flutter kicks
20 Supermans 
20 Mountain climbers

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Front Squat Strength Training

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AMRAP 10min
as many rounds as possible

10 Front rack lunges
5 Down up deadlifts

RX: 115/75

Complete three rounds of the following.
20 High knees
20 Butt kickers 
20 Lateral lunges 
20 Air squats

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable
- Try and get knees above hip height

Bodyweight - High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Bodyweight - Butt kickers

- Begin standing with your feet shoulder width apart
- Step one leg out to the side as you squat down to parallel
- Stand back up and step your leg back in to starting position
- Complete desired reps then repeat on the opposite side

Bodyweight-Lateral lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Bodyweight - Air squats

Warmup

Complete five rounds of the following ab exercises:
20 Alternating V ups 
20 Flutter kicks
20 Supermans 
20 Mountain climbers

- Lift right leg up and touch your toe with your left hand.
- Repeat on the other side.
- Keep core tight.

Bodyweight - Alternating V-ups

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Bodyweight - Flutter kicks

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Bodyweight-Supermans

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Bodyweight - Mountain climbers

Front squats
based of your 1 Rep Max

Set 1: 3 Rounds of 8 at 40-50% 
Set 2: 3 Rounds of 5 at 50-60% 
Set 3: 3 Rounds of 3 at 70-80% 
Set 4: 5 Rounds of 1 at 90%


If you do not know what your one rep max is your first set should be fairly light to moderate. Add weight on every set.

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat 40-50%

Barbell front squat 50-60%

Barbell front squat 70-80%

Barbell front squat 90%

Strength Training

AMRAP 10min
as many rounds as possible

10 Front rack lunges
5 Down up deadlifts

RX: 115/75

- Start with a barbell in front rack position
- Step forward or back with the first leg and lower down until both knees are at 90 degrees
- Stand up and do the other side

Barbell - front rack lunges

- Stand shoulder width apart
- Place your hands on the barbell in front of you
- Hop your feet back, bringing your body into a plank
- Hop feet back in and stand up with the barbell, aka deadlift

Barbell-Down ups + Deadlift

AMRAP - Tough Legs

Will Bohne

Every now and again I think it’s in my head - that i’m over exaggerating and your workouts aren’t that hard and I can do them - and then you give me one like this that has no heavy weights or crazy exercise but still gets you a hell of a good workout. thanks

AMRAP - Tough Legs

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