Name: Playbook - Brooke Bohning - W2/D1 Lower Body 1
Uploaded: 2024-01-31T15:33:59.191Z
Duration: 45 min
Description: W2/D1 Lower Body 1

Another great workout in the books! 🦵🏼🙌🏼💯

Angela

Ashley

Dripping. Sweat. The pump thoouuughhh 🥵

kirsten

Megan

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

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

W2/D1 Lower Body 1

Lalani

Maria

W1/D1 Lower Body 1

Id like to know what weights your doing for reference!

Nicole

Winter

Madison

W1/D2 Upper Body 1

By listing out the stretches you do on this.

Amber Kupka

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