Name: Playbook - Alyssa Vail - Lower Body Lift - 2
Uploaded: 2023-10-03T18:15:44.311Z
Duration: 60 min
Description: Lower Body Lift - 2

-DBs at your sides 
- feet like train tracks not a tight rope
- drive all the way through, no pause mid step

Walking Lunges

- Feet wider than shoulder width apart, toes pointed out at a 45 degree angle 
- drop the hips, brace the core, shoulders stacked over the bar
- exhale as you drive up through the feet, driving hips forward

Barbell Sumo Deadlift

Sumo squat x 12-15
Front foot elevated split squat x 6-10 per leg

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat

Superset

Skater hops x 12 total 
Lateral step up x 6-8 ea

Skater Hops

Lateral Step Ups

DB Single Leg Deadlift

Lower Body Lift - 2

Lower Body Lift

Already sore.  Do I just do this same workout for 4 weeks in a row to just get started?? I don’t mind repeating.  Same shit, different shirt…right?

Lower Body Lift - 2

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