Name: Playbook - Bela Fernandez - W4/D3 Lower Body
Uploaded: 2022-01-05T20:33:54.122Z
Duration: 45 min
Description: W4/D3 Lower Body

- DB Stiff leg deadlift 4x12
- DB Hip thrusts 4x20
- DB Bulgarian split squats 4x10
- DB Reverse lunges 3x10
- RB Kickback circles 4x12
- RB Kickbacks 3x15
- RB Abductor 3x12

- Begin with dumbbells in your hands and feet hip width apart
- Lower the dumbbells to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

DB Stiff Leg deadlift

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

DB Hip Thrusts

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

DB Bulgarian split squats

- Have one foot on a bench
- Step in front with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

DB Reverse Lunges

- Circular motions with your leg
- Switch directions mid way through the reps

RB Kickback Circles

- Place a band above your knees.
- Bend at your hips and bend your knees slightly. 
- Raise one leg engaging your glute
- Keep your hips squared
- Return back to starting position

W4/D3 Lower Body

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