Name: Playbook - Bre Fitness - W1/D4 Lower body
Uploaded: 2023-05-30T01:45:20.084Z
Duration: 35 min
Description: W1/D4 Lower body

-Free weight squats followed by squat pulses until failure

Superset:
- Step Ups 
- Back Extensions

- Hip thrusters

- 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
- Your knees should be inline with your toes

* After each set switch to Squat pulses until failure

Free weight body squat (squat pulses after each to failure)

- Step up onto a box as you bring the opposite knee up into a high knee position at the top of the movement.

Rio step ups

- Raise and lower your upper body engaging your lower back and glutes

Back extensions

Superset

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

Hip thrusters (each set drop set)

W1/D4 Lower body

W1/D1 Lower Body

W1/D2 Upper body - Pull, Core

W1/D3 Cardio

W1/D5 Upper Body - Push, Core

W1/D6 Cardio

W1/D7

W2/D2 Upper body - Pull, Core

W2/D3 Lower

W2/D4 Cardio

W2/D5 Upper Body - Push, Core

W2/D6 Full body

W3/D1 Cardio

W3/D2 Lower

W3/D3 Upper body - Pull, Core

W3/D4 Lower

W3/D5 Upper Body - Push, Core

W3/D6 Full body

W4/D1 Lower

W4/D2 Cardio

W4/D3 Lower

W4/D4 Upper body - Pull, Core

W4/D5 Full body

W4/D6 Upper Body - Push, Core

W1/D4 Lower body

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