Name: Playbook - Hails . - Total lower Body
Uploaded: 2024-01-02T00:18:57.237Z
Duration: 30 min
Description: Total lower Body

Sandra

Jaye

- SL glute bridge 
- Step up lunges

- Eccentric squats
- Squats w/ abduction
- Squat Pulse

- Holding a single dumbbell on your hip perform a single leg glute bridge

SL Glute Bridge (15 each leg)

-Holding a dumbbell in each hand step into a lunge
- Press up and high out of the lunge back to the starting position

Step up lunge (15 each leg)

Superset

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Eccentric back squats (3s down)

- With a band around your legs above the knee
- Lower to the bottom of a squat
- Spread your knees apart (abduction)
- Return your knees to starting position
- Stand up to full extension

Squat with abduction

In a squat position raise up half way and return back to parallel squat position. Repeat the pulse in a rhythm.

Squat pulses

Circuit

Total lower Body

DB Quads & Hamstrings

Glute Focused

Bird

Whew legs are shook! Quick and effective work!

Morgan

Quad and Hamstring

When your gym is on the 1st floor and the building doesnt have a lift. #tumbleweed

Rebecca

Leah

Anasia✨

Machine Total Lower Body

Deshaunna

Thigh Builder

Glutes and Quads

The order of each workout is always key! I love the layout, seems simple but leaves you sore in the correct places

Total lower Body

Community

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