Name: Playbook - Brittany Hoskins - Lower Body (WEEK1)
Uploaded: 2024-05-16T16:25:34.977Z
Duration: 60 min
Description: Lower Body (WEEK1)

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement, and lateral side to to side
- Switch sides and repeat

Leg Swings

Hip Opener

Walking Scoops

- Position a band around your legs just below your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

Band kickback

Leg Warmup

**LIGHT WARMUP SETS**

- 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

Barbell hip thrusts

- 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

Band abduction

Hip Thrust -> Band Abductor

Move like an escalator not elevator 

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Bulgarian split squat (smith machine or dumbbell)

**3 seconds on the way down, 1 second up every rep** SLOW AND CONTROLLED WEIGHT IS NOT THE MOST IMPORTANT FACTOR

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- 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 (60 sec rest only!)

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg at a 45° angle 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

45° Cable glute kickback

Lower Body (WEEK1)

Run 1 (WEEK1)

Steps + Abs (WEEK1)

Run 2 + Upper Body (WEEK1)

Full Body (WEEK1)

Run 3 (WEEK1)

Rest (WEEK1)

Lower Body (WEEK 2)

Run 1 (WEEK 2)

Steps + Abs (WEEK 2)

Run 2 + Upper Body (WEEK 2)

Full Body (WEEK 2)

Run 3 (WEEK 2)

Rest (WEEK 2)

Lower Body (WEEK 3)

Run 1 (WEEK 3)

Steps + Abs (WEEK 3)

Run 2 + Upper Body (WEEK 3)

Full Body (WEEK 3)

Run 3 (WEEK 3)

Rest (WEEK 3)

Lower Body (WEEK 4)

Run 1 (WEEK 4)

Steps + Abs (WEEK 4)

Run 2 + Upper Body (WEEK 4)

Full Body (WEEK 4)

Run 3 (WEEK 4)

Rest (WEEK 4)

Lower Body (WEEK 5)

Run 1 (WEEK 5)

Steps + Abs (WEEK 5)

Run 2 + Upper Body (WEEK 5)

Full Body (WEEK 5)

Run 3 (WEEK 5)

Rest (WEEK 5)

Lower Body (WEEK 6)

Run 1 (WEEK 6)

Steps + Abs (WEEK 6)

Run 2 + Upper Body (WEEK 6)

Full Body (WEEK 6)

Run 3 (WEEK 6)

Rest (WEEK 6)

Lower Body (WEEK1)

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