Name: Playbook - Robert John - LEGS / HIIT
Uploaded: 2023-01-28T16:55:28.348Z
Duration: 45 min
Description: LEGS / HIIT

Functional—not overly heavy leg day in terms of load (heavy weights) but volume (rep count) is quite high. 
Some unilateral work (one side at a time).

since this is the first exercise, be kind with your weight selection.
Medium/Heavy DB or Body Weight is fine 
20 total reps
10 consecutive reps right
10 consecutive reps left

Box Step Up (MED/HEAVY DB or Body Weight)

Definitely not weight for these.
Start small! Pick a small box if these are new to you or just do line jumps (literally just jump back and forth over a line or rope on the floor. 
10 reps

Box Jumps

Slow and controlled, focus on form. 
Use light weight—feel it in your hammies and glutes. 
Can use DB, Barbell, or Hex Bar (what I’m using in the video)
10 reps

Deadlift (light)

Use light weight. Focus on form.
Okay to bow knees out. Keep the crown of your head and chest up. Try to pick a point on the wall in front of you that is above your head and look at it through the movement. 
Can use Barbell/DB/Hex Bar (what I’m using here)
10 reps

Squat (light)

Alternating sides, be careful not to rush these and clip your toe on the box.
You can start small (I encourage you to use a box height that is appropriate for you—don’t let ego get in the way)
You can even start by doing lateral line jumps (literally a line on the floor or rope that you jump over).
20 reps

Lateral Box Step Overs

Slow and controlled.
Can use DB / Barbell 
(MEDIUM-HEAVY)
10 reps

Deadlift - Curl to Press

Can be done with DB / Barbell
Medium - Heavy 
10 reps

Thrusters

Have patience with this one. Execute good form on the pull up and push up. 

This isn’t a CrossFit race against the clock version of this exercise, although you can speed up the pace as long as form remains in tact. 

10 reps

Pull Up + Burpee

2 Light-Medium DBs
Bring one knee to 90 degrees and hold.
Opposite arm/DB comes up, 10 reps before switching to the other side.
If you have to break the hold mid set take your time resetting, it’s okay!
20 total reps, 10 each side.

Single Arm Shoulder Press + ISO Knee Hold

One light DB
Take your time. Look at your form in the mirror. As your extending leg glides back, try to keep your torso in line with it. Move fluidly. 
8 reps each side.

Bird Stretch (with DB)

LEGS / HIIT

Explosive Unilateral Workout

Functional At-Home Total Body | Dumbbells

Another great one. 5/5 stars. Loved how this one really went HAM on the ham(strings). A HAM-tastic burn!!! 

Anywho, did you receive the text messages about my birthday weekend? Will you and Miami Anna be attending? 
(Party of the month? Nah, the party of the year) -Aaron Carter

LEGS / HIIT

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