Name: Playbook - Annie Openshaw - W4/D5 Lower
Uploaded: 2023-06-23T07:29:26.309Z
Duration: 60 min
Description: W4/D5 Lower

Catherine

- 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

- 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

- 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

- 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

- 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

- Stand with feet close together, holding a dumbbell in front rack position
- Step to one side
- 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
- Step back in to starting position and repeat to the opposite side

Dumbbell side to side squat

W4/D5 Lower

Atisha

W1/D1 Push

W1/D2 Pull

W1/D3 Legs

W1/D4 Upper

Ellen

W1/D5 Lower

W1/D6 Run

W2/D1 Push

W2/D2 Pull

W2/D3 Legs

W2/D4 Upper

W2/D5 Lower

W2/D6 Run

W3/D1 Push

W3/D2 Pull

W3/D3 Legs

W3/D4 Upper

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

W4/D5 Lower

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