Name: Playbook - Annie Openshaw - W3/D5 Lower
Uploaded: 2023-06-23T07:29:26.291Z
Duration: 60 min
Description: W3/D5 Lower

Great workout just struggled to fit everything in in an hour with stretches included!

Ellen

- 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

Banded clamshells

- Sit on the ground with a bench behind you, bending your knees so your feet are planted on the ground and holding a barbell resting below your hips
- Lean back so your shoulders are on the bench and position the bar above your hips
- Drive your hips up lifting the bar
-  In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

Barbell hip thrust

- Start with your back foot on top of an elevated surface, holding a single dumbbell in front rack position
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to stand back up
- Complete desired reps then repeat on the opposite side

Dumbbell bulgarian split squat

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Barbell RDL

- Attach the cable to one ankle
- Lean forward slightly and hold the cable machine for stability
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull throughs

- Start with a wide stance and your toes pointed out 
- Hold the kettlebell forward of the body
- Sit your hips back and down, bending your knees to near parallel, lowering the kettlebell toward the floor 
- Drive through your heels to stand back up

Kettlebell sumo squat

- Lie on one side with your legs bent, stacked on top of one another
- Place your forearm firmly on the floor, ensuring that your elbow is directly below your shoulder
- Gently draw your ribs to your hips to engage your core
- Use your obliques to gently raise your hips, ensuring that your body is in a straight line from head to knee
- At the same time, use your glutes to elevate your top knee towards the ceiling, ensuring that you maintain the gap between your waist and the floor
- You should feel tension in your glutes as you do this
- Lower your knee and hips to return to the starting position
- Complete desired reps then repeat on the opposite side

W3/D5 Lower

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