Name: Playbook - X2: Omar x Emily - W5/D2: Lower Body
Uploaded: 2021-01-18T11:49:30.727Z
Duration: 45 min
Description: W5/D2: Lower Body

Enjoy every moment of it🔥💯
Cannot wait for your new workouts!

Benito

Khalil Blaine

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

Perform cluster 3 without shoes if possible 

What You Need:
➡️ Barbell
➡️ Dumbbells
➡️ Sliders
➡️ Med Ball
➡️ Bands (medium to heavy resistance)

Lightweight on the bar

If you use chains make sure they touch the ground

Modification:
➡️ can use bands and attach to rack or to a really heavy dumbbell on each side

Complete 8-10 reps

[Barbell] Backloaded Squat with Chains/Bands

Modification:
➡️ can use towels on the floor
➡️ or do raise in the bosu

[Slider] Hamstring Curls

Alternate the leg for the single leg landing every other rep

Complete 10 total

[Body Weight] Box Drop two foot jump into Single Leg Landing

Cluster 1

[Dumbbell] Lateral Step Ups/Knee Drive

Attach a heavy resistance band on a squat rack or around two heavy dumbbells

Focus on explosive concentric phase of the movement

[Band] Hip Thrusters from Bench

One rep is a Russian Twist to each side and a full extension crunch

[Med Ball] Russian Twist into full extension crunch

Cluster 2

You can use a soft box or bosu ball - complete a lateral skater and double tap the foot in the transition phase to the other foot

Complete 10 total reps

[Body Weight] Skater Double Taps

Place hands on bosu (flat side up) or med ball 

Complete 10 on each side

[Slider] Single Leg Knee Drives

Loop band around a pull-up bar and around upper body

Use the assistance of the band to complete the jump for vertical

Complete 10 on each leg

[Band] Assisted Single Leg Hop

Cluster 3

W5/D2: Lower Body

Shrey

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.

W5/D2: Lower Body

Community

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