Name: Playbook - Alexandra Yaeger - Lower body (home)
Uploaded: 2023-07-09T21:31:30.530Z
Duration: 45 min
Description: Lower body (home)

DB Reverse Lunge

Kneeling Squat-DB

Banded Monster Walks

Walking Sqaut + Squat Jump

Superset

Stand on your right foot and move your left foot back and to the side. Place the left foot in line with your right heel, with the ball of your foot planted.
Turn your foot slightly out to the side and shift most of your weight over your foot that is totally on the ground (you should have 90% of your weight on the right leg and 10% on the left)
Push your right hip back towards the wall behind you while keeping your back straight (this is an RDL)
Stop when you can no longer sit your hips back and feel a stretch in your hamstrings
Reverse the movement by pulling the floor back towards you and squeezing your hamstrings and glutes.

B-Stance RDL

Straight Leg 1/2 Circles

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.
As you inhale, slowly lower your leg until your thigh is parallel to the floor. Create a forward lean to put more emphasis on the glutes. Push through your heels, keeping your hips under you, squeezing the glutes at the top of the movement.

Lower body (home)

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