Name: Playbook - X2: Omar x Emily - W4/D2: Lower Body
Uploaded: 2021-01-18T11:49:29.132Z
Duration: 45 min
Description: W4/D2: Lower Body

Shrey

Benito

😤Aye gimmie another deposit slip. The drip (work) was insane but good workout nonetheless.

Khalil Blaine

This session is not playing. Serious gains!!!
💪🏻

Beni

The switch up this week on lower body and it was WORK!! How many times do we have to say it, no matter what your goal is physically. ❌O and ❌E will do it for you!!!⛽️

Davone

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

What You Need:
➡️ Barbell
➡️ Dumbbell
➡️ Kettlebell
➡️ Med ball
➡️ Box
➡️ Slider

Pause at the bottom of the squat for a count of 2

Complete 6-8 reps

[Barbell] Pause Squats

Focus on a slow eccentric phase (lowering)

[Barbell] RDL

Focus on jumping off and landing on one leg

Complete 6 on one side and then 6 on the other

[Body Weight] Single Leg Box Jump

Cluster 1

Complete 6-8 reps each leg, use a dumbbell weight that challenges you!

[Dumbbell] Bulgarian Split Squat

[Kettlebell] Loaded Curtsy Lunge

Make sure you keep from touching your knees but move like you are about to hug them

[Body Weight] Starfish Crunches

Cluster 2

Hold kettlebell in overhead extension on the side that is sliding back.

Complete 8 on one side and then do the other

[Kettlebell/Slider] Overhead Hip Flexor Slide

Keep Knee hovering above the ground

Complete 8 on each side

[Med Ball] Lunge Stance Side Wall Slam

You can use a cone or plate to landmark jump distance.

Perform in sock feet

Complete 6 on one leg (one rep is a Lateral hop each way)

[Body Weight] Lateral Hop to Lateral Bound

Cluster 3

W4/D2: Lower Body

W1/D5: Cardio

Aidysn

Camille Thomas

W1/D6: Mobility

Parlae

Kierstan Taylor

Rudy

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.

W4/D2: Lower Body

Community

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