Name: Playbook - The Lost Breed - W4/D4 Lower Body
Uploaded: 2022-03-03T04:45:30.752Z
Duration: 45 min
Description: W4/D4 Lower Body

Gylain

THURSDAY: LOWER BODY

*Perform each exercise back to back resting as little as possible in between exercises.
*If you want to up the intensity add more reps or increase weight for each exercise.

WARM UP: 
15 minutes on cardio machine of choice 
OR 
2 Rounds: (30 seconds each exercise)
- Lateral Shuffle into High Knees
- Jumping Jack Toe Touches
- Broad Jump into Bear Crawl

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 BB Squats
- 10 BB RDL
- 10 BW Lunge Jumps
- 10 High Knees (each leg)

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Wide Stance Leg Press 
- 10 Close Leg Press
- 10 DB Goblet Squats
- 10 Glute Bridges

COOL DOWN: 
10-20 minutes on cardio machine of choice

15 minutes on cardio machine of choice 
OR 
2 Rounds: (1 min rest in between rounds)
- 40 High Knees
- 40 Jumping Jacks
- 40 Butt Kicks
- 40 Mountain Climbers

Cardio of your choice (15 min)

Warm up (Option 1)

15 minutes on cardio machine of choice 
OR 
2 Rounds: (30 seconds each exercise)
- Lateral Shuffle into High Knees
- Jumping Jack Toe Touches
- Broad Jump into Bear Crawl

- Shuffle laterally 2x 
- Run with high knees 4x
- Repeat the opposite direction

Lateral Shuffle Into High Knees

- Complete a single Jumping Jack
- Kick each leg forward and touch your toes with the opposite hand

Jumping Jack Toe Touch

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly
- Lower down to your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl backward on your hands and feet
- Keep a neutral spine

Broad Jump to Bear Crawl

Warm up (Option 2)

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 BB Squats
- 10 BB RDL
- 10 BW Lunge Jumps
- 10 High Knees (each leg)

- 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

Barbell Back Squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

BB RDL

- Get into a lunge position
- Explode/Jump up and switch your feet in the air landing in a lunge on the opposite side
- Working back and forth for time or reps

Alternating Lunge Jumps

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

Circuit 1

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Wide Stance Leg Press 
- 10 Close Leg Press
- 10 DB Goblet Squats
- 10 DB Glute Bridges

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Wide Stance Leg Press

- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press the sled back to starting position

Close Stance Leg Press

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB Goblet Squat

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top
- Lower with control

DB Glute Bridge

Circuit 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

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