Name: Playbook - Cydney Moreau - W3/D1 Lower body strength
Uploaded: 2021-12-28T21:43:45.463Z
Duration: 45 min
Description: W3/D1 Lower body strength

- Hamstring stability ball roll ins 2 x 20
- Air runner 4 x 30 sec
- Barbell hip thrusts 4 x 10
- Barbell single leg RDL 4 x 10
- Cable single leg RDL w/ knee lift 4 x 8 (each side)
- DB clock lunges 4 x 8  (each side)
- Eccentric DB lateral step down 3 x 12  (each side)

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring stability ball roll ins

- Run on an air runner for time, distance or calories
- Increase speed as you feel comfortable

Air runner

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Drive through your heels and lift your hips up engaging your glutes
- Lower your glutes back down towards the floor

Barbell hip thrusts

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower the bar to just below your knee
- Lift back up engaging your hamstring and glute 
- Complete desired reps then repeat on the opposite side

Barbell single leg RDL

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Lift back up engaging your hamstring and glute 
- Drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Cable single leg RDL w/ knee lift

- Holding dumbbells at your sides
- Perform a forward lunge 
- Perform a forward diagonal lunge
- Perform a side lunge
- Perform a reverse diagonal lunge
- Preform a reverse lunge
- Repeating the sequence on the opposite side

DB clock lunges

- Start by standing on box with one foot off to the side
- Slowly lower your foot down
- Push through the stationary foot to come back up
- Complete desired reps then repeat on the opposite side

Eccentric DB lateral step down

W3/D1 Lower body strength

Carla Constanza

A little hard for the first time. But I feel great :)

Vania

Carly

W1/D1 Lower body strength

More difficult than I thought it would be. Lol

Brandon

Intense! This was my first workout in months! I enjoyed this workout. It was tough but so worth it. I didn't really need equipment for this workout which is awesome since I'm doing it all from home! Thanks for motivating me to put my health first again!

W3/D1 Lower body strength

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