Name: Playbook - Alyssa Higham - Week 1 - Monday
Uploaded: 2022-04-26T00:09:48.332Z
Duration: 60 min
Description: Week 1 - Monday

LOWER BODY
1.Barbell Squats 10 reps x 4 sets 

2. SUPERSET 
- Dumbbell Walking Lunges 8x4
- Dumbbell or Bodyweight Glute Bridges 10x4

3. SUPERSET
- Dumbbell or Barbell RDLS 10x4
- Bodyweight or Dumbbell Step Ups 10x4

4. Leg Press 
10 reps x 3sets

- Set barbell height to be at chest height
- Hands to be just outside shoulder width
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower driving your knees out 
- Reach parallel and push through your heels to come back up
- Control the weight on the way down and explode up

Barbell Back Squat

A superset is to perform the two exercises after each other then complete 1 minute rest before moving to the next round.

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell Walking Lunges

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell Glute Bridges

SUPERSET

- Start with bar or dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing.

DB or Barbell RDL’s

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box or bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat: working both sides

Dumbbell Step Ups

- Place feet higher on the platform
- Keeping your back flat against the pad
- Lower your legs towards your chest
- Drive through your heels to press back to starting position

Week 1 - Monday

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