Name: Playbook - Ally Yanecek - Lower Body Combo Moves
Uploaded: 2024-01-22T02:28:48.051Z
Duration: 10 min
Description: Lower Body Combo Moves

Circuit
-    	Rebound lunges x 5 each spot, each leg
-    	RDL to squat x 10
-    	Fire hydrant to glute kickback x 10 each

- Stand on one leg
- Perform a backwards lunge, straight into a forwards lunge 

Major focus on stability


Modification: tap foot down in middle after each lunge

Rebound Lunges

- Core tight, keep dumbbells close to legs
- RDL: sink hips back, squeeze glutes to stand
- Squat: reach butt back and down, squeeze glutes and thighs to stand 


Back should not round out at all. If it does…
1) tighten core more 
2) don’t reach as low 
3) work on hamstring and glute flexibility afterwards

RDL to Squat

- Begin on all fours with a dumbbell or band in the crease of your knee (add a towel for more comfort)
- Squeeze the side of your glute to drive your knee up
- Under control, squeeze the back of your glute to drive your heel to the ceiling 
- Return to start

Fire Hydrant to Glute Kickback

Circuit

Lower Body Combo Moves

Lower Body No Repeats

Lower Body Pyramid

Tabata Quads

15 min Leg Lift

Lower Body AMRAP

Bodyweight Quad Burn

Lower Body Floor Workout

Abby

Booty Burnout

Leg HIIT: Basketball Theme

Floor Glute Workout

Pre/Postnatal Lower Body Stability

Pre/Postnatal Leg Builder

Pre/Postnatal Lower Body Burner

Pre/Postnatal Lower Body Focus

Glute Stability

Glute Strength

Quad Day Lift

Glute Workout

Booty Builder

Glute Lift

Glute Focus

Quad Focus

Stronger Legs

Lower Body Stability

Single Side Strength

Glute Control

Quad and Glute Strength

Quads and Glute Lift

Leg Stabilization

Quad and Glute Stability

Leg Work

Lower Body Combo Moves

More workouts from Ally Yanecek