Name: Playbook - Clifford Bros Training - Lower Body Workout Week #2
Uploaded: 2022-01-19T18:52:28.363Z
Duration: 60 min
Description: Lower Body Workout Week #2

making progress every workout. love to see it, the burn feels good too, man.

Robert

going up in weight each week, loving the results. and the leg pump is great.

legs were shaking halfway through today. excited for whats to come.

Ayden lester 

it was a great workout, imma be hurting but thats a good thing lol. legs feel like jelly!

It was great I needed to get a workout not just doing squat

When you guys said 10 reps, does it mean 10 reps each leg?

Holden

August Betz

Get your legs right with this lower body workout. We want to focus on the major muscles of the legs, but also using single leg exercises to create balance and stability.

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird Dogs

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy squat

90-90 Hip Switchess

Saigon Squat hold

Lower Body Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

10-8-6-6-6 Reps
50% Max, 60% Max, 70% Max, 75% Max, 80% Max

Barbell Back Squat

- Lunge position, core tight, and lunge down until knee almost hits ground
- Burn should be in the quad

Single Leg DB Squats

Squat w/ Lunge Superset

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg Extensions

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

Single Leg RDL + Side Lunges

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Both Legs Out, Raise and Alternate, Crunch at the Top

Scissor Crunches

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
30 Seconds Each Side!

Side Plank

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Lying face up with knees bent and feet flat on floor
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

Sit Up

Core Blaster

Lower Body Workout Week #2

progress is being made, upping weight while still being sore and working the muscles. added skullcrushers again (10,8,6).

added 3 sets of skullcrushers (10,8,6) at the end. great workout. cant wait for new stuff man. progress is happening as well. love to see it.

made a lot of progress with the weight i’ve been lifting! love to see it! can’t wait for more workouts😮‍💨💪🏻

Lower Body Workout Week #2

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