Name: Playbook - Elisabeth Vang - W3/D1 Lower body
Uploaded: 2022-11-07T07:57:43.507Z
Duration: 45 min
Description: W3/D1 Lower body

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back Squat - close stance

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Start sitting up on knees
- Tuck chin to chest, keep core tight and lean back as far as you can 
- Using your quads, pull yourself back up to the starting position

Quad Leanbacks

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Lean back to about 45 degrees and raise your legs off the floor
- Rotate dumbbell from side to side

Dumbbell russian twist

- Get on all fours 
- Extend one arm forward
- Extend opposite leg back and flex foot, toes pointing towards the floor 
- Hold pose then switch to the other side

Bird dog

W3/D1 Lower body

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W3/D1 Lower body

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