Name: Playbook - Allegra Paris - 60 Minute Lower Body
Uploaded: 2022-09-01T11:34:01.023Z
Duration: 60 min
Description: 60 Minute Lower Body

This is a 60 minute lower body-focused workout. We’ll be incorporating both strength and resistance training.

High knees

Butt kicks

-feet wider than shoulder width 
-toes slightly turned out; knees in-line with toes
-chest up; abs engaged

Squats

Push ups

Warm Up

-10 reps each leg
-chest stays up; don’t let your front knee come past your toes 
-use a single heavy weight (20-40lb)

Lunges

-press your hips back and chest up
-keep your weight in your heels 
-use a set of heavy weights (25-45lbs)

Deadlifts

-10 reps each side
-use a single heavy weight (20-40lb)
- send your leg back and slightly over like a curtsy

Curtsy lunges

-use a set of heavy dumbbells (25-40lbs)
-slight bend in the knees; pull your shoulders back and hinge at the hips
-you want to feel this in your hamstrings!

Romanian deadlifts

Glute stretch

Legs

-feet wider than shoulder width 
-toes slightly turned out; knees in-line with toes
-chest up; abs engaged 
-use a single heavy dumbbell or kettlebell (35-65lb)

Goblet squats

-squat stance; stay low and pulse 
-use a single heavy weight (50-80lb)
-toes slightly turned out, knees in-line with toes; chest up

Low squat pulses

-standing with feet wide and toes forward
-use a set or medium to heavy weights (20-40lbs) to complete side lunges and curls 
-keep your weight in your heels and chest up

Lateral split squat curls

-10 reps each leg 
-use a single heavy weight (20-40lb)
-keep a slight bend in your stabilizing leg and shoulders pulled back
-hinge at the hip and keep your neck in-line with your spine

Single leg RDLs

-bring your knee to the center of your chest creating a triangle from your hip to your knee to your foot
-this is meant to be felt in the hips and glutes