Name: Playbook - Brooke Bohning - W1/D1 Lower Body 1
Uploaded: 2024-06-27T17:25:24.557Z
Duration: 45 min
Description: W1/D1 Lower Body 1

Lalani

Maria

Angela

Ashley

Winter

Fola

Alyssa Thomas

This is my first time really committing to working out. So far it was absolutely amazing!! I cannot wait to continue this new healthy lifestyle!!

Makayla

kirsten

Hannah

GLUTE FOCUSED

Key Points:
1. Always keep a slight bend in the knees throughout each rep
2. Form first over increasing weight
3. Rep scheme of 12,8,6,4 increase the weight slightly with each set

- 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

- 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

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell deficit reverse lunges

- Holding the dumbbells at your sides
- 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

W1/D1 Lower Body 1

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