Name: Playbook - Brittany Lupton - W9/D2 Lower Body
Uploaded: 2024-04-01T16:30:56.463Z
Duration: 20 min
Description: W9/D2 Lower Body

Danielle

That kicked my butt!! I needed it! Thank you🥰😂

Brittany

Today we're kicking off Phase 3! You'll notice some weighted exercises in this phase of the program, please *NOTE: all exercises can be done without weight— take it at your pace!*

We'll start things off with 2 rounds of a WARM-UP circuit (take rest in between rounds if you need!)

For the WORKOUT we'll perform 3 Supersets (where two exercises are performed back-to-back before a rest period is taken) for 3 rounds each.

Please take rest as needed between each exercise, and be sure to rest for all 120 seconds before you begin your 2nd + 3rd round in each Superset.  Additionally, be sure you rest 180 seconds after you complete all 3 rounds/before moving on to the next Superset.

Day 1: Lower Body

Superset 1:
Dumbbell Squat | 3x12
Lunge with Bicep Curl | 3x12

Superset 2:
RDL | 3x12
Goblet Squat | 3x12

Superset 3:
Glute Rainbows | 3x12 
Fire Hydrants | 3x12

- Find a comfortable position lying down on a yoga mat
- Place both hands slightly above your hip bones, or one hand on your chest and the other on your belly (whichever is more comfortable)
- Inhale deeply through your nose, allowing your belly to expand as you breathe in *BE SURE not to puff your stomach out with your muscles, just allow your breath to gently raise your abdomen, the upper chest should only rise a little*
- Exhale slowly through your mouth, and allow your abdomen to sink back down
- Repeat for the programmed time, gradually increasing the length of your inhalations and exhalations as you become more comfortable with the technique

Diaphragm Breathing

- Locate the pelvic floor muscle and tighten it (imagine you are trying to stop the flow of urine or trying to hold in gas)
- Hold the contraction for up to 10 seconds, making sure to breathe normally
- After holding the contraction for up to 10 seconds, relax the muscles and allow them to return to their resting state for a few seconds, then repeat

Kegels

- Begin in a standing position
- Lift your knee to hip level
- Externally rotate knee towards outside of the hip
- Bring leg down in a walking motion in front of you
- Step forward and continue on

Hip Rotations

- Standing with legs hip-width apart, step your right foot slightly forward, flexing your right foot so the edge of your heel is on the ground and your toes are off
- Bend at your hips and left knee to bring both arms down, keeping them close to your body
- In one fluid motion, "scoop" them down your right leg down to your ankle, and keep your right leg straight throughout while bending into your right knee (you should feel the stretch in your right hamstring)
- Continue the scooping motion as you straighten your right leg, raising your arms out in front of you
- Now step forward, placing the toes of your right foot back on the ground and step your left heel through and repeat on the other side

Scoops

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kicks

Warm-Up

Dumbbell Squats | 3x12
Lunge with Bicep Curl | 3x12

- Bring the dumbbells up near your shoulders by curling them up with a neutral grip
- To begin, push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell Squats

- Standing tall while holding a dumbbell in each hand, step one leg back and slowly lower your body into the bottom of a lunge while keeping your knee just above the ground
- Step forward, resuming your starting position and perform a bicep curl
- This is one rep
- Repeat on the other leg/side

Lunge to Bicep Curl

Superset 1:

REST

- Start with dumbbells in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian Deadlift

- Hold the dumbbell vertically, gripping it with both hands underneath the top of the weight
- Keep the dumbbell close to your chest throughout the entire movement, point your knees in the same direction as your toes
- Inhale and begin to squat, sitting back in your hips, keeping your core tight and torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when they touch (don’t touch your elbows to your knees if it causes you to lose proper form)
- Drive through your heels back to the starting position
- Keep your feet flat on the floor throughout the movement and avoid lifting your heels in an attempt to get your hips lower

Dumbbell Goblet Squat

Superset 2:

Glute Rainbows | 3x12 
Fire Hydrants | 3x12

- Position yourself on your hands and knees 
- Keep your hips squared
- Lifting your leg straight back and up toward the ceiling, engaging your glutes 
- Cross your lifted leg over kneeling leg, and touch the floor with your toe
- Return to starting position and repeat for time or reps

Glute Rainbows

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

W9/D2 Lower Body

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