Name: Playbook - Alyssa Vail - Lower Body Lift
Uploaded: 2023-09-19T14:03:06.391Z
Duration: 60 min
Description: Lower Body Lift

Lower Body Strength Training with a sprinkle of power

A. Walking Lunges 
1-3 warm up sets then 
4 x 16-20 total (8-10 per leg)
Rest 2-3 min between work sets

B. Barbell RDL 
1-3 warm up 
3 x 12-15 

C. Superset
DB Step Up x 6-8 per side 
Rainbow Slams x 4 ea. (focus on power as you drive down)

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

Walking Lunges

- Grip just outside the legs
- Big inhale
- hinge the hips back like you have a hand full of groceries and you are trying to shut the car door with your booty
- down to about mid shin, keeping barbell over the laces
- exhale as your push your feet through the floor, driving the hips forward back to your start position

Barbell RDL

DB Step Ups x 6-8 per side 
Rainbow Slams x 4 ea
Do all reps on one side, then the other for both

- Step onto your bench/step with the whole foot supported
- exhale as you step 
- make sure working leg is doing a majority of the work. Try not to push off with the bottom foot

DB Step Up

- Pivot on the feet
- create momentum as you come up
- produce power as you come down with a big exhale

Rainbow Slam

Superset

Sumo Squats without full hip extension x 12-15
Rest ~30s 
1.5 goblet squat x 10

- Feet wider than shoulder width apart
- Toes pointed towards corners of the room 
- sent the hips back as you lower into your squat 
- coming up for a partial rep, not locking out the knees at the top 
- goal is to maintain tension the entire time

Sumo Squat Without Full Hip Extension

- DB in goblet position 
- Lower all the way down
- Come Halfway up
- lower back down
- come all the way back up 
That’s 1 rep

1.5 Goblet Squat

Circuit

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

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