Name: Playbook - X2: Omar x Emily - W3/D2: Lower Body
Uploaded: 2021-01-18T11:49:42.349Z
Duration: 45 min
Description: W3/D2: Lower Body

Khalil Blaine

kevin

Dan Culpepper

No withdrawals — only credits. XO we for profit.

Rudy

Remington White

Jelly legs. Burn 1000cals.
Thanks a lot🤙🏻

Beni

Legs are blasted. Quads are pulsing. Sweat is not dripping, it’s pouring.

Anthony

The goal of this week is to slightly advance the weights on the movements from last week

Complete all rounds of Cluster 1 first before moving into Cluster 2, etc.

What You Need:
➡️ Barbell
➡️ Loop Band (light resistance)
➡️ Dumbbell
➡️ Kettlebell
➡️ Med ball
➡️ Box
➡️ Slider

Use a medium to heavy resistance band above the knees

[Barbell] Banded Backloaded Squat

Hold kettlebell opposite of working leg 

Complete 8 on each side

Modification:
➡️ Dumbbell

[Kettlebell] RE Lunge

Complete 6 holding the med ball then 4 reps with no weight before switching to the other leg

[Med Ball] Single Leg Box Jump

Cluster 1

Complete 8 reps step up knee drive with the dumbbells then drop the weight and complete 6 reps without weight as a jumping step up knee drive

Then repeat on other leg

[Dumbbell] Loaded Step Ups into Step Up Jumps

Start on a elevated surface like a box. Tap heel on the floor at bottom of pistol squat.

Hold med ball away from your chest.

[Med Ball] Loaded Pistol Squat with a Drop

Start on a box, stand on one leg. Stick drip with both feet then explode off the original single leg into a single leg bound. 

Complete all one side first then repeat 4 reps on other.

[Body Weight] SL Box Drop, Two Foot Land, SL Finish

Cluster 2

Complete 8 reps on one side then repeat on the other side

Modification:
➡️ Can use a towel on a slippery floor

[Med Ball] Slider Reverse Lunge into MB Chop

Use medium resistance loop band

Modification:
➡️ Cable

[Band] Hip Thrusts

Complete 6 reps on one side and then repeat on the other

[Med Ball] Single Leg Vertical Jump

Cluster 3

W3/D2: Lower Body

Shrey

W1/D5: Cardio

Aidysn

Camille Thomas

W1/D6: Mobility

Parlae

Kierstan Taylor

W1/D7: Active Recovery

W2/D1: Upper Body

Anil Yavuz

Christy

W2/D2: Lower Body

W2/D3: Cardio

W2/D4: Total Body

The hardest cardio I’ve done in a long time. A deposit made nonetheless.

W2/D5: Cardio

My whole body sweating. My sweat became my water source.

W3/D2: Lower Body

Community

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