Name: Playbook - Tiara Alise - Athletic Training (Lower Body)
Uploaded: 2023-04-02T02:30:07.342Z
Duration: 30 min
Description: Athletic Training (Lower Body)

This workout can be performed at home or in the gym. Each exercise can be modified to suit your fitness level. 

Complete each circuit 3x.

If you feel dizzy or shortness, you may take a break longer than 60 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

This workout can be performed at home or in the gym. Each exercise can be modified to suit your fitness level. 

Complete each circuit 3x-4x.

If you feel dizzy or shortness, you may take a break longer than 60 secs until you recover. If you do not feel better after the break, DO NOT continue this workout.

- Using a weight bench for elevation, lift your leg, tapping your feet onto the bench, alternating between each foot. 
- Perform 4 consecutive foot taps before jumping onto the bench with both feet and then back down again. 
- Perform 10 reps.

Elevated Foot Taps + Jump

- Hold Vipr in upright or vertical position.
- Keep your chest up throughout the movement.
- Push your hips back as you come down in the squat, lowering the Vipr to the ground. 
- Then step back into the lunge position, lifting Vipr over your shoulder. 
- Repeat twice on one leg before switching over to the other leg. This counts as one rep. 
- Complete 10 reps on each leg.

Vipr Lunge Squat

- Start with a kettlebell in each hand.
- Squat down and raise one arm holding the kettlebell overhead as you straighten up while twisting your torso to the opposite side.  
- Perform 10 on each side.

Kettlebell single arm overhead squat

- Perform a burpee holding a kettlebell in each hand. 
- Raise each kettlebell overhead as you come up from the plank position. 
- Perform 10 reps.

Athletic Training (Lower Body)

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