Name: Playbook - Cate Sanders - Day 1-Lower Body
Uploaded: 2024-11-16T23:00:59.324Z
Duration: 30 min
Description: Day 1-Lower Body

This was a perfect intro to working out again!! 🫠💪🏼🤌🏼

Lauren

Good workout! Not a fan of courtesy lunges though!

Brady

Cate

Lower Body-EMOM(Every Minute On The Minute)

Warm up: Before you begin, I recommend completing a dynamic warm up video and/or some light cardio.

After you complete this workout, please let me know how it went! I love feedback.

Get after it, and make yourself proud!

🤍Cate

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
-Add a pulse at bottom of squat
- Reach parallel and push through your heels to come up

Dumbbell goblet pulse squat

- 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 
- Alternate Reps

Alternating curtsy lunge

- Place foot up onto the box or bench and push through your heel to stand up
- Bring the other knee up to balance
- Step down and repeat
- Alternate legs

Alternating step ups

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

EMOM

Day 1-Lower Body

Day 2-Upper Body

Day 3-Cardio + Abs

Day 4-Active Recovery: LISS + Mobility

I really liked this workout! I modified the split squats though.

Day 1-Lower Body

Community

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