Name: Playbook - Uzoma Obilor - W1/D1 Legs
Uploaded: 2022-09-01T11:28:57.318Z
Duration: 40 min
Description: W1/D1 Legs

María José Fernández Vergara

- DB Squats 5 X 10-20 reps
- DB Walking Lunges 4 X 30 reps
- Step ups 4 X 12 each leg
- Jump Squats 3 X 15 reps
- Box Jumps 3 X 12 reps

-Stand with your feet shoulder width apart while holding a dumbbell in each hand at your sides .
-Squat down keeping the dumbbells on the outside of your legs until you reach full depth. 
-Stand up out of squat to full body extension. 
-Repeat

Dumbbell squats

-Stand with feet together while holding a dumbbell in each hand. 
-Step one leg forward and lower yourself into the bottom of a lunge position.
-Step forward out of lunge.
-Repeat with other leg

Dumbbell walking lunges

- Stand with feet shoulder width apart in front of a chair while holding a dumbbell in each hand.
-Step up onto the chair with one foot and stand up to full extension on that leg.
-Raise the knee of the other leg in front of you to high knee position and then step back down to the ground.
-Repeat

Step Ups

-Stand with feet shoulder width apart and your arms at your sides.
-Lower your body slightly then jump into the air as you bring your arms overhead.
-Land softly and bring your arms back to your sides. 
-Repeat

Jump squats

-Stand with feet shoulder width apart in front of a box or elevated stationary object. 
-Jump up and onto the objet landing with your whole foot on the object.
-Jump or step back down to the ground.
-Repeat

Box jumps

W1/D1 Legs

W2/D3 Back

W2/D4 Shoulders

Alexander

W2/D5 Arms

Suitable Substitute for box jump for people who have to workout in in apts?

W1/D1 Legs

Community

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