Name: Playbook - Tire Trained - W1/D2 LOWER BODY: Quads + Glutes + Hamstrings
Uploaded: 2024-04-03T03:25:50.072Z
Duration: 60 min
Description: W1/D2 LOWER BODY: Quads + Glutes + Hamstrings

Amanda this is like perfect for me as I love a good superset! Since I finished in 45 mins I think I’ll spend the rest of my hour working on my core movements such as hip thrusters

Megan

- Keep the dumbbells by your shoulders with palms facing in and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

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

Mountain Climbers

Superset #1

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Jump rope with the rope passing under your feet once each jump

Jump Rope

Superset #2

- Start with bar or dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, hinging at the hips, keeping your back straight, and keeping the bar tight to the body
- Lower weight until you feel a slight stretch in your hamstrings. The weight should end up right below the knee to mid-shin 
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts

- Push your hips as you come down
- Reach parallel and explode up into a jump
- Land back into a squat and repeat

Jump Squats

Superset #3

W1/D2 LOWER BODY: Quads + Glutes + Hamstrings

Jessi

W1/D1 PUSH: Shoulders + Chest + Triceps

W1/D3 PULL: Back + Biceps

W1/D4 CONDITIONING - 10 to 2: Full Body

These are perfect…. Has the one minute timer for exercises and one minute timer for rest!!

W1/D2 LOWER BODY: Quads + Glutes + Hamstrings

Community

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