Name: Playbook - Bela Fernandez - W3/D1 Lower body
Uploaded: 2022-01-05T20:33:53.975Z
Duration: 45 min
Description: W3/D1 Lower body

- DB Sumo 4x12
- DB Single Leg deadlifts 3x10
- DB curtesy lunges 3x10 
- DB glute bridges 4x20
- RB kickback combo 3x15
- Lying reverse hyperextensions 4x12
- Fire hydrants 3x12

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

DB Sumo Deadlift

- Stand with one foot in front of the other and knees slightly bent 
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor

DB Single leg deadlift

- Similar to normal lunges, but your back leg is going in a diagonal line to your body instead.

DB Curtsey Lunges

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell Glute Bridges

- Kickback alternating sides (making a triangle shape with your leg)

RB Kickback Combo

- Bring your legs from a wide position back together in the center
- Keep your back in a neutral position
- Squeeze glutes at the top

Reverse Hyperextensions

- 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

RB Fire Hydrants

W3/D1 Lower body

Home guide explanation video

Jasmine

Karla Perez

Rodney

W1/D1 Lower body

This one required a barbell, did not have one at home.

W3/D1 Lower body

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