Name: Playbook - Dora Antal - W2/D6 Lower body +Abs
Uploaded: 2023-12-30T18:51:24.112Z
Duration: 62 min
Description: W2/D6 Lower body +Abs

The last glute workout of the week. 
This is a light weight day, with banded exercises .
Make sure you rest on Sunday and give some time for your muscles after this day and before you start on Monday again.

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box step up

- 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 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Place your upper back on the box 
- Push through your heel raising your hips 
- Engage your glutes at the top

Weighted single leg hip trusts

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

- Lay on your back with your hands behind your head
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Leg lifts

- Start in a low plank position
- Keeping your back flat and your core engaged

W2/D6 Lower body +Abs

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