Name: Playbook - Richelle Jesse - Leg + Core Supersets
Uploaded: 2023-12-24T20:00:48.122Z
Duration: 40 min
Description: Leg + Core Supersets

- Place the dumbbell just above your feet
- Engage your lats
- Pull the dumbbells up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

Superset 1

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

Superset 2

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Tempo back squats (4s down, 4s up)

Lunge Twist (each side)

Superset 3

Kickstand Deadlift to Reverse lunge (each side)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

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