Name: Playbook - Elin Olausson - W1/D1 Lower Body
Uploaded: 2023-12-18T22:49:26.418Z
Duration: 20 min
Description: W1/D1 Lower Body

It can get intense especially for beginner like me, but I feel good, sweaty and accomplished!! 😂👍🏽

Mitra

- 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

- Stand in a wide toed out stance 
- Lower into a squat and pulse for time or reps

Sumo squat pulses

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunges

- Step forward with your left leg and go down until both knees are 90 degrees 
- Push through the front heel and stand back up to starting

Alternating lunges - Left leg

- Step forward with your right leg and go down until both knees are 90 degrees 
- Push through the front heel and stand back up to starting

Alternating lunges - Right leg

- Stand with feet shoulder width apart
- Maintain the squat as you walk forward and then backwards
- Your knees should be inline with your toes

Squat walks

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Return to the starting position
- Kickback, left leg

Fire hydrant with left leg kickback

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Return to the starting position
- Kickback, right leg

Fire hydrant with right leg kickback

- Assume a plank position on your hands
- Reach forward with your right arm so that your arm is parallel with the ground
- Return right arm back to the ground
- Reach forward with your left arm and return back to ground
- Alternate back and forth for 30 sec

Plank with reach

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for 30 sec

W1/D1 Lower Body

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