Name: Playbook - Demi Bagby - Friday: Lower body + Core
Uploaded: 2023-03-21T15:46:43.043Z
Duration: 45 min
Description: Friday: Lower body + Core

Walking Lunges & squats 
Squats 
Weighted step-up 
Side lunges weighted

Core superset:  
V-up
Side plank leg raises
Mountain climbers

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg
- Perform a squat
- Continue alternating legs

Walking lunge to squat

- Stand holding a kettlebell 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

Kettlebell goblet squat

-Perform box step ups while holding a dumbbell in each hand

Box step up (weighted)(12 each leg)

-Step out into a side lunge 
-Step back up and drive your knee high ad across your body 
-Repeat

Side lunge knee drive (12 each leg)

Circuit

-Lay down at full body extension 
-Perform a V up
-Repeat for desired reps

V up (outside)

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank leg raise (12 each side)

-Get into a push-opposition plank
-Drive your knees one at a time towards your chest 
-Repeat in rapid succession

Friday: Lower body + Core

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