Name: Playbook - George David III - Functional lower body
Uploaded: 2023-05-01T20:56:01.550Z
Duration: 60 min
Description: Functional lower body

- Hinge at the hips to come down
- Keep a slight bend at the knee
- Come down until you touch the floor
- Reverse the motion to return to the initial position

Deadlifts (from extension)

Elevate split squat

- Start with feet together 
- Separate the feet and fall into the lunge 
- Explode back up to feet together 
- 20 together

Drop lunge split

- Start in lunge position 
- Explode into opposite position

Jump split squats

Triset

- All the weight on the front foot 
- Back foot is used as a kickstand 
- Back toe should line up to front foot heel 
- Hinge hips on the way down 
- Keep back flat and core tight 
- Feel stretch in the front leg hamstring

B Stance RDL

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to starting position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Dumbbell lateral lunge w/ knee to chest

- Stand in a wide toed out stance with a kettlebell between your feet
- Keeping your back straight perform a squat

Functional lower body

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