Name: Playbook - Annie Openshaw - W1/D2 Lower body
Uploaded: 2023-03-12T18:11:01.643Z
Duration: 30 min
Description: W1/D2 Lower body

Becky

Annie

Hurts so good! Thanks for the awesome workout!

- Hold a single dumbbell in front rack position
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Dumbbell squat

- Start with your feet about shoulder width apart 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly, moving directly into the next rep

Bodyweight squat jumps

SUPERSET

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward, returning to the starting position
- Repeat with the opposite leg

Dumbbell alternating reverse lunges

- Step forward and bring your back knee down until both legs are at about 90 degrees
- Drive through your feet to come up to standing and repeat with the opposite leg

Bodyweight walking lunges

- Place your upper back on a bench and dumbbell at your hips
- Push through your heels, bringing your hips up 
- Pause at the top, squeezing your glutes
- Lower back to starting position

Dumbbell hip thrust

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

Banded crab walks

- Begin with a single kettlebell and feet hip width
- Press hips back and lower the kettlebell down toward the floor
- Lift back up to standing and press hips forward

Kettlebell RDL

- Sit into a deep squat and touch the floor with both hands
- Explosively jump up, reaching your hands for the ceiling
- Landing softly, moving directly into the next rep

Floor to ceiling jumps

- Holding a single kettlebell, sit into a squatted position
-  Transfer the kettlebell from one hand to the other by looping it underneath each leg, making a figure 8

Kettlebell figure 8's

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Place a band just above the knees
- Take lateral steps back and forth for time or reps

Banded side steps

- Place a band just above the ankles 
- Kick one leg back, engaging your glutes
- Complete desired reps then repeat on the opposite side

Banded kickbacks

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

W1/D2 Lower body

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