Name: Playbook - The Lost Breed - W7/D4 Lower Body
Uploaded: 2022-03-03T04:48:55.322Z
Duration: 45 min
Description: W7/D4 Lower Body

30 Min Cap week 1 do over
1 Set - 3 Rounds 
2 Set - 3 Rounds 
25:20

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: (30 seconds each exercise)
- Mountain Climbers
- Lateral Shuffles
- Skaters into Tuck Jump

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Leg Press
- 10 DB RDL’s
- 10 DB Reverse Lunges (each leg)
- 10 Jump Squat into High Knees

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

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)
- Mountain Climbers
- Lateral Shuffles
- Skaters into Tuck Jump

- Start in a plank position, hands elevated
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Elevated Mountain Climbers

- Shuffle laterally 3-4 steps each direction
- Reach down as you squat, touching the floor at each end

Lateral Shuffles

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

Skaters Into Tuck Jump

Warm up (Option 2)

CIRCUIT 1: 3-4 Rounds (1-2 min rest in between rounds)
- 10 Leg Press
- 10 DB RDL’s
- 10 DB Reverse Lunges (each leg)
- 10 Jump Squat into High Knees

- 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

- 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

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Repeat with the opposite leg

DB Reverse Lunges

- Complete a Squat Jump 1x 
- Run with high knees 4x

Jump Squats Into High Knees

Circuit 1

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

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

Lying Hamstring Leg Curls

- 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

- 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

- Double hop in place, twisting your hips to the side every other hop 
- Switch the direction you turn your hips each time

Hip Twists

Circuit 2

10-20 minutes on cardio machine of choice

Cool Down | Cardio of your choice

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