Name: Playbook - Aubree Aldous - W1/D5 Lower Body
Uploaded: 2023-04-13T02:50:34.945Z
Duration: 40 min
Description: W1/D5 Lower Body

- 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

- Elevate heels onto weight plate
- Hold dumbbells in each hand at shoulders
- Lower into a narrow stance front squat
- Stand up to full extension

DB heel elevated narrow squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Keep your chest up and hold dumbbells by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Hinge forward holding the dumbbell on your shoulders
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

DB good morning

- Lying face down with the soles of your feet together and knees outward
- Lift your feet up and squeeze your glutes
- Pause at the top then lower back down to starting position

Reverse frog pumps

Circuit 1

- Raise hips off the ground to a bridge position
- hands to your sides
- with weight in heel, walk out one foot at a time keeping toes off the ground
- pause in full extension
- walk in one foot at a time back to starting bridge position

Hamstring walk outs

Circuit 2

W1/D5 Lower Body

Hell yeah!! I’m so exciting for this challenge! 🖤🖤🖤

Bree

W1/D1 Shoulders & Core

Great workout, loving this challenge! 🔥

Aimee

W1/D5 Lower Body

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