Name: Playbook - GoFit Training - W1/D4 Lower body
Uploaded: 2023-06-15T13:29:53.297Z
Duration: 30 min
Description: W1/D4 Lower body

Virginia Tapia

Scott

Perform exercises in a circuit style. Put in 30 seconds of work for each movement followed by 30 seconds of rest. Repeat circuit three times.

- Kneeling anchored glute kickback (tubes/handles)
- Stationary alternating side lunge (tubes/handles)
- Romanian deadlift (kettlebell)
- Anchored kneeling hip thrusts (bar)
- Front squat to narrow-stance pulse (bar)
- Plie squats (bar)

- Start with your knees in the ground and the bar at about hip height
- As your bring your hips forward engage your glutes 
- Pause and return to the initial psoitin

Kneeling anchored glute kickback (bar)

- Start with a wide stance with your feet on the band 
- Bend at the knee and push your hips to come back on one side
- Keep your other leg extended

Stationary alternating side lunge (tubes/handles)

- Push your hips back as you come down
- Keep a neutral spine 
- Reach shin height and pull the KB up
- Engage your hamstrings and glutes as you come up

Romanian deadlift

- Hinge at the hips to come forward 
- Engage your glutes as you bring your hips forward
- Focus on form and keeping tension on the band

Anchored kneeling hip trusts (bar)

- Hold the bar on the front of your shoulders 
- Raise your elbows and keep your chest up
- Push your hips back as you come down 
- Reach parallel and come straight up extending your legs

Front squat to narrow stance pulse (bar)

- Start in a wide stance with your toes pointing out 
- Hold the handles above your shoulders
- Push your hips back as you come down 
- Reach paralleling come straight up keeping your chest up

Plie squats (bar)

Circuit

W1/D4 Lower body

Christian

My first time doing workouts phenomenal feel it and all my bones great freshness

W1/D4 Lower body

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