Name: Playbook - Chelsea Hofer - 20 Min Lower Body
Uploaded: 2024-05-09T03:58:34.015Z
Duration: 20 min
Description: 20 Min Lower Body

Some of my most favorite moves plus adding some burnout working from weight, to bodyweight , to pulses. A burner for sure! 

Grab some medium dumbbells and one heavy!

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Keep your chest up and hold dumbbells at your chest
- Step back and bring your knee down until both legs are at 90 degrees
- As you come forward to straighten your front leg, complete a kickback with back leg
- Lower back to the initial reverse lunge 

- Switch legs after you complete your rep count 

- To advance, elevate your front leg on a block, book, or weight plate

Dumbbell reverse lunge w/ kickback

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Elevated hip thrusts - weighted

Elevated hip thrusts

Elevated hip thrust pulses

- Stand holding a dumbbell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Dumbbell goblet squat

- 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

Circuit

20 Min Lower Body

kimberly bezenek

Great workout and even without weights, I was still sweating 🥵

Christie

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Teardrop Muscle Workout 💧

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Legs + Glutes MUST TRY! ❤️‍🔥

Cady

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So challenging, my legs were hello at the end 😅

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