Name: Playbook - Bambi fitness fitness - W1/D2 Lower body
Uploaded: 2024-01-05T19:57:49.775Z
Duration: 65 min
Description: W1/D2 Lower body

Remy

W1/D2 lower body session  !
In today session  we will be targeting our lower body 

Use glutes activation  warm up guide before you start to work out to activate muscles!

Use lower body stretch guide at the end of
the session 

If you have any questions feel free to contact me through Direct message on instagram

When completed the 1st exercise move onto the 2nd workout with no rest

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Air squat to squat jump

- Stand shoulder width apart
- Place your hands on the step in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Step Burpee

Load 1 condition

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

Load 2 condition

- Stand in a narrow stance with your heels elevated
- Perform a goblet squat using a kettlebell
- bounce twice 
- Repeat for desired reps

Kettlebell heel elevated goblet squat  bounce

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- Sit on the machine with the pad at the bottom of your shin 
- Extend one leg engaging your quad
- Pause at the top and lower slowly 
- Work both sides

Single leg extension

- Position foot midway on platform
- Lower slowly and push through your heel

Single leg, leg press

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

W1/D2 Lower body

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