Name: Playbook - Robert John - Legs | Dumbbells + Box
Uploaded: 2023-01-26T19:42:51.948Z
Duration: 45 min
Description: Legs | Dumbbells + Box

Justin

- Keep your chest up
- Step back and bring your knee down until both legs are at 90 degrees
- Stepping forward lifting your knee up 
- Lower back to the initial position 
- 10 on each leg (non-alternating)

Warm Up #1: reverse lunge w/ knee lift (bodyweight)

- This is still technically a warm up so you can do this by time, for example 45-60 seconds x 3 sets (if you can’t jump on a single leg or if you have weak/injury prone knees)
- I jumped on a single leg to 10 reps and switched legs, 10 reps, repeated 5 times each leg
- 100 total reps, 50 each leg

Warm Up #2: Jump Rope (Single Leg)

- We’re targeting your hamstrings!
- use a mirror to watch form
- as your rear leg goes back, allow your upper body to rock forward, keep your spine + head, in line with your rear leg
- goal, get your body line parallel with the ground, this takes time
- if you aren’t there yet, only go back as far as you feel comfortable on the standing leg with the level of strain you feel on that hamstring
- 10 each leg

Warm Up #3: Dipping Bird

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box 
- OPTIONAL ; add knee drive (more challenging)
- Bring second foot down, then first foot
- 10 on one side, 10 on the other (non-alternating)

DB box step ups

- Begin with the kettlebell or DB in both hand sand feet in a close stance 
- Lower weight to the ground, as you do, press hips back (hinge at hips) while keeping a slightly bent knee
- Stand straight back up pressing hips forward
- OPTIONAL ; use a box like I am here to allow for a deeper DL/larger range of motion 
- 1 medium-Heavy weight

DB deadlifts (box elevated optional)

- Begin with a box on one side of you
- Drive the knee of the leg closest to the box up
- Stepping on the box, drive the other leg up (option to add knee drive)
- 10 reps on one side, switch, 10 reps on the other

Lateral Box Step Up

- with the box a few inches behind you, lower your butt down on one leg (other leg elevated in front of you)
- once your butt hits the box, explode off it it, driving through your planted heel 
- 10 reps right leg, 10 reps left

Piston Squat

- important, you do not have to jump over an object, just find a flat line—in fact you probably shouldn’t unless you’re really confident in your abilities (I don’t want you to eat sh*t)
- begin with one foot planted, one elevated
- planted foot is parallel to your line
- jump laterally over it, and back
- looking for speed/quickness here
- 10 reps one leg, 10 reps other leg, repeat 
- 40 reps total, 20 each leg, x 3 sets

Lateral Line Jumps (single leg)

Legs | Dumbbells + Box

Abby

LEGS | Single Heavy DB (maybe some arms 😅)

Tomasz

Danell

Total Body (Legs Heavy) | Dumbbells

Full Legs & Glutes | Dumbbells + Box

The best leg workout I have done so far👌💪

As per usual, enjoyed the workout.

but we need a new lower body workout, Robert John!

Legs | Dumbbells + Box

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