Name: Playbook - Anette Grasmo - Lower body
Uploaded: 2022-08-30T12:33:17.211Z
Duration: 45 min
Description: Lower body

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Diagonal banded Walks

Banded Squat Walks

Skipping

Warm-up (Glute activation)

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

12 reps each side 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

Pulse 20’sec once you complete 20reps 

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Superset

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep squats

15rep each side

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

20 rep each side 
- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

Superset (Bands only)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

Lower body

More workouts from Anette Grasmo