Name: Playbook - The Lost Breed - W6/D4 Lower Body
Uploaded: 2022-03-03T04:45:30.808Z
Duration: 45 min
Description: W6/D4 Lower Body

30 Min Cap
1 Set - 3 rounds 
2 Set - 3 rounds 
18:42

Travis 

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: (1 min rest in between rounds)
- 20 Skaters
- 20 Half Burpees
- 20 Jumping Jacks
- 20 Jump Rope Motion

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 15 Leg Extensions
- 15 Hamstring Curls
- 15 DB Suitcase Squats 
- 15 Sprawl Squats

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 DB Bulgarian Split Squats (each leg)
- 10 DB RDL
- 10 BW Side Lunges (each leg) 
- 10 Alt Foot Taps (each leg)

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: (1 min rest in between rounds)
- 20 Skaters
- 20 Half Burpees
- 20 Jumping Jacks
- 20 Jump Rope

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg cross
-cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Skaters

- Start in a high plank position
- Jump your feet in and out, tucking your knees to your chest
- Maintain a neutral spine throughout the movement, engaging your core

Half Burpees

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

- Simulate jumping rope with an imaginary rope

Jump Rope

Warm up (Option 2)

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 15 Leg Extensions
- 15 Hamstring Curls
- 15 DB Suitcase Squats 
- 15 Sprawl Squats

- 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

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying Hamstring Leg Curls

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

DB Suitcase Squats

- Place your hands on the floor
- Hop back bringing your body to a plank 
- Hop forward landing in a low squat
- Repeat for time or reps 
- Increase speed as you feel comfortable

Sprawl Squats

Circuit 1

CIRCUIT 2: 3-4 Rounds (1-2 min rest in between rounds)
- 10 DB Bulgarian Split Squats (each leg)
- 10 DB RDL
- 10 BW Side Lunges (each leg) 
- 10 Alt Foot Taps (each leg)

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Work both sides

DB Bulgarian Split Squat

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

DB RDL

- Start with your feet wide
- Sit your hips back and down to one side, bending your knee into a squat while the other leg remains straight
- Extend your leg, returning to starting position
- Repeat to the opposite side

Side Lunge

- Run in place while you alternately tap your toes on an elevated surface

Alternating Foot Taps

Circuit 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

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