Name: Playbook - Baylee Pinon - Lower Body
Uploaded: 2023-09-29T19:39:24.370Z
Duration: 45 min
Description: Lower Body

LoLo

- Hold a single dumbbell at the chest
- Sit your hips back and down into a squat
- Extend both legs to return to starting position

*elevating the heels will put an emphasis on the quads & may cause more comfort on the hips while pregnant

Goblet Squats

1. Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. The upper back (lower scapula) should be resting against the edge of the weight bench in the center of the bench.
2. Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and knees. The bench should be supporting the mid-scapula area. Keep the core tight and maintain a slight chin tuck with your focus down your body 
3. Slowly lower until the hips are just a few inches off the floor.
4. Squeeze the glutes and lift again.

Body Weight Hip Thrust

1. Start with feet together, DBs by your side.
2. Take a step back dropping the hips into a lunge position.
3. Explode back up pushing through the front foot.
4. Switch feet and repeat.

DB Reverse Lunge

- Seated on the floor, place your upper back on the bench
- Raise one leg off the ground
- Push through your grounded heel, raising your hips 
- Pause at full contraction and squeeze your glute
- Lower back down with control
- Complete desired reps then repeat on the opposite side

Single Leg Hip Thrust

1. Start with feet shoulder width distance apart and dumbbells on top of shoulders.
2. Squat and as you stand extend the arms towards the ceiling.

Squat & Press

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

DB Sumo Squat

1. Place resistance band above the knees.
2. Put feet in shoulder width stance.
3. Drop to a squat pushing the knees outwards during the motion.

Banded Squats

1. Place the band above the knees.
2. Take a step to the side push with the knee so it does NOT cave in.
3. Bring feet back together and step again. 
4. We will do 10 steps one direction & 10 steps back.

Banded Lateral Steps

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight Calf Raises

1. Place a resistance band around the ankles
2. Brace your upper body against a wall or chair
3. The leg you are standing on should be slightly bent
4. The leg you are "kicking out" should be moving away from the body at a slight angle with the toe pointed away from the body
5. Squeeze the glute at the top and slowly bring back down

Banded Glute Kickbacks

Lower Body

Olivia

So good! First workout back currently 15weeks (had to take a break due to bed rest from 12 weeks to last week) but danggg this was a perfect start to getting back in routine 🙌🏽

Lower Body

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