Name: Playbook - Two Toned Training - Week 4/5/6: D2: Lower Body
Uploaded: 2024-02-25T22:33:26.451Z
Duration: 30 min
Description: Week 4/5/6: D2: Lower Body

You can start with just the bar and try to add on about 5-10lbs of plates each set!

You can start with barbell only. Add on 5-10 lbs of plates each round if you can! 

-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

Barbell Back Squats

You can start with just the grab bar. Try to add on 5-10 lbs of rubber “bumper plates” each round 

-Keep your core tight and chest up 
- Engage your lats
- Drive through your heels
- Reach full extension
- Pause at the bottom to avoid momentum or bouncing

Trap bar deadlifts

Go back and forth between both exercises with little to no recovery between the 2. Take 30-60 seconds of recovery after second exercise of the superset is complete!

Ez bar on your back, walk forward with your feet/legs parallel. Goal is to get your back knee down to 90 degrees while keeping your chest up.

Ez bar walking lunges

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Superset

20 seconds with exercise 1, 10 seconds recovery, 20 seconds exercise 2, recover 10 seconds and repeat both moves 4 times total!

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Finisher Tabata

Week 4/5/6: D2: Lower Body

Katie Sakovitz

the chest press set made my brain hurt #platemath

Chloe

Week 4/5/6: D1: Chest + Back

Week 4/5/6: D3: Bi’s + Tri’s

Nicole

Week 4/5/6: D4: Full Body

tried to do alternative moves at home with the dumbbells 😂 excited to do this one in a gym!

loved this format 🔥 the pull ups were a fail for me first time around 😂

D1: Chest and Back

this leg day has me feeling like jelloooo🥵 and i love it 😅

loved this 😂 used my basement stairs for step ups and it was still hard af with 20’s!

D2: Lower Body

Isabella Mandozzi

D3: Bi’s and Tri’s

Finally did one in the gym & WOW OBSESSED 🤩 need to get an actual membership lol

Week 4/5/6: D2: Lower Body

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