Name: Playbook - Aubree Aldous - W1/D1 LOWER BODY + LISS
Uploaded: 2022-08-02T01:01:26.127Z
Duration: 60 min
Description: W1/D1 LOWER BODY + LISS

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

* if you don’t have a barbell, position dumbbells on your traps so that the bottom of the weight is toward your back

Barbell back squat

- Support upper back on a bench and the barbell or dumbbells across your hips
- With both knees bent to 90 degrees, slowly lower your glutes to the floor and press back up to starting
- Lowering should take to count of 5

Db hip thrust slow release

- Stand with feet shoulder width apart
- Lower into bottom of squat and jump out of the squat turning your body 180 degrees
- Land softly and repeat

180 jump squats

Superset

- 10 per leg
- Hold a single dumbbell overhead at full extension 
- Alternate back and forth doing stationary lunges forward and reverse

Alternating Db seesaw lunges

Jump squat with floor touch

- 12 per leg
- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

Single leg deadlift (bodyweight)

- if you don’t have a jump rope, mimic the same motion and jump in place

Jump rope

Complete your cardio of choice for the allotted time. Choose something that you enjoy!

Examples: walking, running, cycling, rowing, stair stepper, incline on treadmill