Name: Playbook - Warrior Fit - W4/D2 Lower Body
Uploaded: 2023-03-18T22:09:04.368Z
Duration: 45 min
Description: W4/D2 Lower Body

15 Narrow Stance Squats
20 Lateral Ski Jumps 
10 Side Lunges (each leg)
15 Straight Legged Deadlift

10 Goblet Squats
20 Calf Raises
10 Single Legged Glute Bridges with Pause
8 Walking Lunges with Knee Drive (each leg)

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

15 Narrow Stance Squats
20 Lateral Ski Jumps
10 Side Lunges (each leg)
15 Straight Legged Deadlift

If you don't have a bar, you can use dumbbells for these. Keep the weight up and rest them on your shoulders.

For Barbell:
- Begin with bar positioned on your upper back, feet narrow
- 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

Narrow Legged Squats

- Start with a shoulder width stance 
- Leap laterally and let your opposite leg criss cross behind you
- Upon landing, immediately push off in the opposite direction
- Repeating back and forth for time or reps

Lateral Ski Jumps

- 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 with Pause (3 sec)
8 Walking Lunges with Knee Drive (each leg)

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

You can use a dumbbell for these if you don't have a kettlebell. Keep the weight under your chin and hold the dumbbell from the weight. 

- Stand holding a kettlebell 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 and drive the knee forward and up, then step forward with this leg
- Repeating forward

W4/D2 Lower Body

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