Name: Playbook - Amanda Essen - MUSCLE BUILDING Lowerbody - Workout 3
Uploaded: 2024-03-20T02:39:18.646Z
Duration: 60 min
Description: MUSCLE BUILDING Lowerbody - Workout 3

Build muscle and strength
Build muscle and get stronger with Amanda’s unique upper & lower body programs!

Do 5 workouts each week and add one cardio workout if you want to build lean muscles. Try to go as heavy as possible! Lets go!💪🏼👊🏼

This is a superset, where you do a set of the first exercise, then go straight into a set of the second, then rest, before going back to the first exercise and continuing that pattern until you've completed all the specified sets.

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee
Repeat on the other leg

Lateral lunge (one leg)

Holding dumbbells at your sides, chest lifted and shoulders back.
Place foot up onto the box and push through your heel to stand up. Bring the other leg up. 
Step down and repeat!
+Work both sides

Dumbbell step ups

Lunges ss. dumbbell stepups

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

Hanging leg raises

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

Single leg calf raises

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

MUSCLE BUILDING Lowerbody - Workout 3

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