Name: Playbook - Annie Openshaw - W2/D2 Lower body
Uploaded: 2023-03-12T18:11:01.677Z
Duration: 60 min
Description: W2/D2 Lower body

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell goblet squat

- 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

SUPERSET

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position and repeat with the opposite leg

Dumbbell alternating forward lunges

- 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

- Stand in a staggered split stance with a dumbbell in each hand
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to stand up, returning to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell split squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shin
- Lift back up to standing and press hips forward

Dumbbell RDL

- Holding a dumbbell at your side, chest lifted and shoulders back
- Place foot up onto the bench/chair and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell step-ups

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Keep your chest up, holding a dumbbell in front rack position
- Step back and bring your back knee down until both legs are at 90 degrees
- Drive through your front foot, stepping forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- 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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Your knees should be inline with your toes
- Stand up out of squat to full hip extension
- Drive upward onto the toes, engaging your calves

Bodyweight squat to tip toes

- Keep your chest up and hands at your hips
- Step back and bring your back knee down until both legs are at 90 degrees
- Pulse 2x
- Drive through your front foot, stepping forward back to the starting position 
- Complete desired reps then repeat on the opposite side

Bodyweight reverse lunge with pulse

- 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

W2/D2 Lower body

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