Name: Playbook - Annie Openshaw - W4/D2 Lower body
Uploaded: 2023-03-12T18:11:01.735Z
Duration: 40 min
Description: W4/D2 Lower body

- 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 a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air and landing in a lunge on the other side
- Keep your chest up as you repeat back and forth for time or reps

Jumping lunges

SUPERSET

- 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

- 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

- 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

- 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

- Feet are wide and toed out
- Lower in to the bottom of a squat pushing your hips back and down
- Pulsing up and down for time or reps
- Your knees should be inline with your toes

Bodyweight sumo squat pulses

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

High knees

- Stand with your feet shoulder width apart 
- Hold a dumbbell on your upper chest 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Dumbbell good morning

- Keep your chest up and hands at your hips
- 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 
- Repeat on the opposite side
- Working back and forth for time or reps

Bodyweight alternating reverse lunges

- 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

- 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

W4/D2 Lower body

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