Name: Playbook - Brittan Pack - W1/D5 Lower Strength
Uploaded: 2023-12-26T19:39:40.465Z
Duration: 30 min
Description: W1/D5 Lower Strength

- step out into a squat by flexing knees to 90 degrees
- keep core tight and chest high
- to modify, take out the hop and step it out
*band optional

Banded squat side to side

* perform reps on each side
- perform a lateral lunge and then a reverse lunge on the same leg
- keep knees in line with the toes

Side lunge back lunge

W1/D5 lower circuit 1

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Lower into a squat jump
- Stand up to the starting position and repeat

Good morning squat jump

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up alternating leg lifts
- Squeezing your glutes and core

Alternating single leg glute bridge

W1/D5 lower circuit 2

- 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

Dumbbell sumo squat

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells as far to the ground where you keep a flat back, press hips back while keeping a slightly bent knee, core tight 
- Stand straight back up pressing hips forward

Dumbbell deadlifts

W1/D5 lower circuit 3

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Hinge at the hip as you come down 
- Jump up and spin 180 degrees 
- Land softly 
- Push your hips back and come down

180 squat jump

W1/D5 lower circuit 4

W1/D5 Lower Strength

Such a good whole body workout! Challenging but doable.

Jess

Easy to learn moves but kicked your butt! I love brittans workouts! 👏👏 totally recommend following her and working out with her to anyone!

Marné

W1/D1 total body strength

Nice upper body workout. I did the three rounds of each set and I could feel the burn in my arms and lats!

W1/D2 Upper Strength + cardio

W1/D3 total body

W1/D4 cardio

W2/D1 total body strength

W2/D2 upper strength + cardio

Ooh this was a good full body workout.  Got my muscles burning and my heart pumping.

W1/D5 Lower Strength

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