Name: Playbook - Best Fitness - W3/D5 Lower Body Squat
Uploaded: 2021-01-18T11:49:37.716Z
Duration: 45 min
Description: W3/D5 Lower Body Squat

This workout focuses on your major squat patterns

Keep your chest up and your weight in your heels 

Control your core and work on stabilizing yourself as you follow through with each exercise

Hold the dumbbell in front your chest, cupping it on both sides 

While keeping your chest up, sit your hips back lowering yourself into a squat

Keeping your weight in your heels, come back to a full standing position, squeezing your glutes at the top

DB Goblet Squat (Leah)

Place a resistance band around both ankles (the heavier the resistance, the harder these will be)

Take a small step to the side, keeping your toes pointed forward and your knees in line with your toes

Repeat 20 steps one way, then return with 20 steps back to your returning position

Band Walks (Leah)

Squats & Band Walks

Hold two dumbbells down by your side

Keeping your chest up, step back with one foot, bringing your back knee almost all the way to touch the floor 

Once the lunge is completed, step back and repeat with the other side

Reps are per side

DB Reverse Lunges (Leah)

Place a resistance band above your knees (the heavier the band, the harder these will be)

Lower yourself into a squat, keeping your weight in your heels 

Pause the bottom of your squat, drive your knees outward once and bring them back in, then stand up. 

Squat down again repeating the motion; this time drive them out two times, stand up again. Repeat this motion all the way up to 10.

Banded Squat Abductions (Leah)

Lunges & Banded Squats

Lay down with your foot positioned towards the middle of the machine

Slightly press up and the hinges on the side 

Slowly come down into a deep press, then drive up with your heels keeping your knees soft

Reps are per side

Single Leg Press (Leah)

Starting from a standing position, jump out into a wide stance and lower yourself into a squat keeping your chest up and weigh in your heels

Quickly jump up back into a standing position and repeat as fast as you can

In Out Squat Jumps (Leah)

Single Leg Press & In Out Squat Jumps

Repeat the motion of a goblet squat; cupping the dumbbell on either side, lowering yourself into a squat

Keeping your weight into your heels, pulse at the bottom of your squat

Once finished, come up driving your weight through your heels

DB Goblet Squat Pulses (Leah)

Place one foot on box. Driving up  your opposite knee and arm, being your knee up leading your self into a hop at the top of your step

Switch to the opposite side and keep alternating legs

Modify this exercise by stepping up without a hop

Reps are per side

Box Power Skips (Leah)

Pulse Squats & Power Steps

Hold two dumbbells by your side. While keeping your chest up, cross one leg behind the other, lunging into a curtsy 

Bring your knee on your curtsy leg almost all the way to the ground then return to starting position

Repeat on the other side

DB Curtsy Lunges (Leah)

Holding the ball above your head, come down into a half kneeling position

Bring your other knee down so you bring yourself to a full kneeling position

With the first leg you came down on, start to come up on that side again coming back up into a half kneeling position, then into a standing position

Modification would be to not hold the ball above your head

W3/D5 Lower Body Squat

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