Name: Playbook - Brooke Bohning - W7/D1 Lower Body 1
Uploaded: 2024-01-31T15:33:59.605Z
Duration: 45 min
Description: W7/D1 Lower Body 1

- 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

- Slowly lower the bar with a slight bend in your knees, hinging 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

Barbell 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 a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- 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

W7/D1 Lower Body 1

Lalani

Maria

Angela

W1/D1 Lower Body 1

Id like to know what weights your doing for reference!

Nicole

Winter

Madison

W1/D2 Upper Body 1

Ashley

By listing out the stretches you do on this.

Amber Kupka

W1/D3 Active Rest Day - Cardio & Stretch

W1/D4 Lower Body 2

W1/D5 Upper Body 2

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

Dripping. Sweat. The pump thoouuughhh 🥵

kirsten

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