Name: Playbook - Hailea Scott - Lower Body 2/14 💕
Uploaded: 2024-04-24T15:58:36.878Z
Duration: 35 min
Description: Lower Body 2/14 💕

Lower body work for 30 minute min workout. 

modifications: 
- swap barbell for Dumbbells
- machines for resistance bands 
- If uncomfortable on your back then add a ball for support and elevation 
- remember your breathing and core control is important! 
> do the prenatal course prior if you have not gone over breathing techniques yet!

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

- Place the band around your knees
- Bend boths knees 
- step back in a diagonal pattern with one leg keeping opposite leg stationary and balanced.
- should feel this in your glute medius

Standing kickback

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- fill your diaphragm with air so you rib cage expands
- exhale by lifting your pelvic floor up and hugging baby.

Kneeling belly breathing

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- Start in a T side plank hold
- Raise your upper leg
- Lower it back to the starting position and repeat
* Work both sides

Side plank + leg raise

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

Modify: if you cant go on your back or are uncomfortable place should blades on a ball to elevate yourself

Lower Body 2/14 💕

More workouts from Hailea Scott