Name: Playbook - Warrior Fit - W2/D2 Lower Body
Uploaded: 2023-03-18T22:09:04.294Z
Duration: 45 min
Description: W2/D2 Lower Body

8 Split Squats (each leg)
10 Fire Hydrants (each leg)
10 Side Lunges (each leg)
10 Straight Legged Deadlift

10 Goblet Squats
20 Calf Raises
10 Glute Bridges
8 Walking Lunges (each leg)

4 rounds of exercises 1-4 then 4 rounds of exercises 5-8

8 Split Squats (each leg)
10 Fire Hydrants (each leg)
10 Side Lunges (each leg)
10 Straight Legged Deadlift

- Start with the barbell across your upper back
- Take a long step back, as if performing a lunge, heel of your back foot should be raised
- Keeping your torso straight, lower slowly until your back knee almost touches the floor
- To come up, focus on staying balanced between the feet and keeping the torso upright, pushing through the front leg
- Complete all your reps on one leg, then switch to the opposite side

Split Squats

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Fire Hydrants

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position by driving out of your bent leg
- Complete desired reps then repeat on the opposite side

Side Lunge

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells down the front of your legs toward the floor
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Straight Legged Deadlifts

Lower Body Circuit 1

10 Goblet Squats
20 Calf Raises
10 Glute Bridges
8 Walking Lunges (each leg)

- Stand holding a kettlebell (or DB) close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Goblet Squat

- Push through the balls of your feet, engaging your calves
- Pause at the top, in full contraction 
- Lower your heels back to the floor

Standing Calf Raises

- Lay on the floor with your legs bent, feet flat on the ground
- Push through your heels, bringing your hips up 
- Pause at the top and squeeze your glutes 
- Lower back to starting position

Glute Bridges

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Repeating forward

W2/D2 Lower Body

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