Name: Playbook - Aubree Aldous - W5/D5 Lower Body
Uploaded: 2023-04-13T02:50:35.027Z
Duration: 45 min
Description: W5/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

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

Weighted frog pulse

Circuit 1

- 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

Wide stance db squat

- 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

- use a plate or elevated surface for one leg
- with the opposite leg, drive backward into a reverse lunge

Elevated reverse lunge

Circuit 2

W5/D5 Lower Body

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

Bree

W1/D1 Shoulders & Core

Great workout, loving this challenge! 🔥

Aimee

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W1/D5 Lower Body

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