Name: Playbook - Dora Antal - W3/D6 Lower body +Abs
Uploaded: 2023-12-30T18:51:24.171Z
Duration: 65 min
Description: W3/D6 Lower body +Abs

The last glute workout of the week. 
We are going in with some new exercises like walking lunges.
I recommend you first start with DB and then transition to the barbell only. Very slowly increase the weight on it, only if you feel safe using it.
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

- 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

Barbell walking lunges

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg
- Use a dumbbell in your opposite arm 6-10 kg

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
- Increase the weight by 1-3 kg / side ( compared to week 1&2)

Curtsy lunge

- 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
- perform this exercise with a medium or strong band. 
It should be quite challenging to finish the 20 reps

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

W3/D6 Lower body +Abs

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