Name: Playbook - Alyssa Higham - Week 2 - Monday
Uploaded: 2022-04-26T00:09:48.328Z
Duration: 60 min
Description: Week 2 - Monday

Lower Body
1. Barbell Squats 10 reps x 4 sets 

2. SUPERSET
- Dumbbell Alternating Lunges 10 reps x 4 sets
- Dumbbell Glute Bridges 10 x 4 

3. SUPERSET
- DB or Barbell RDLS 10 x 4 
- DB or Bodyweight Step Ups 10 x 4

4. Leg Press 
10 reps x 4 sets 

* 1-3 minutes rest in between each set *

- 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

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell Alternating 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 2 - Monday

More workouts from Alyssa Higham