Name: Playbook - Hannah Stebnicki - W4/D3 Lower Body
Uploaded: 2024-03-01T22:26:23.347Z
Duration: 43 min
Description: W4/D3 Lower Body

Objective:
This workout will be focusing on upper body. 

Format:
Warmup circuit and a workout circuit.
You will perform each exercises consecutively, then after all of them are preformed you will have 60secs of rest, then you will repeat the round until you’ve done it three times all the way through. Only then you will move on to Circuit 2.

Modifications:
- On movements such as push-ups you can go on your knees if necessary
- Every movement can be made easier by limiting the range of motion
- Placing feet further apart laterally in a lunge can help with balance
- Placing a hand on a stable surface such as a wall while getting used to the movement can help balance
- If you want to make the movement more challenging you can slow down a movement you will increase time under tension and make your muscles work harder

After you’re done with this workout let me know what you thought in the comment section. Your feedback is key for future programs success!

Now go kick some booty!


- Coach Hannah 💜

Preform as many rounds as you can in 6 minutes. But don’t rush it. This is supposed to help your joints warm-up you can go a little more crazy during the workout-round! 💜💪🏽

- Begin laying down on your back with arms extended to your sides
- drive your extended leg over your mid body and reach towards your hand
- reverse to starting position and repeat on other side

Hip windscreen rockers ( 5 each side )

- Start I’m seated position 
- Cross one ankle over knee
- Rock to the side where you can reach the ground with your toes repeat in a rythmic manner

Figure four toe tap rockers ( 5 each side )

- Step one leg back into a lunge position 
- Drop the back toes flat 
- Rock forward leaning the knee over the toes 
- Rock back extending the front leg and leaning into the extended leg

Runner lunge rockers ( 5 each side )

- From standing position reach for a wall or object for balance
- Drive your extended leg back keeping a slight bend in the knee of the leg you’re standing on
- rotate extended leg externally 
- then rotate back to starting position

Airplane Hip Openers ( 5 each side )

- Begin by sitting upright on the ground
- Bend both knees and spread feet into wider stance
- Alternate between one knee internally rotating and the other externally rotating into 90 degrees

90/90 hip rotating rockers ( 5 each side )

- begin in plank position 
- cross one leg under to opposite side and lay your knee on outside side
- keeping knee off the ground rock back and forward to activate glute

Active Pigeon ( 5 each side )

Warm-up Circuit ( lower body )

- Using a 4-5 count slowly sit back and down into a deep squat until your knees are at a little lower than 90 degrees
- Push through your midfoot to stand back up using a regular tempo pace

Tempo squat

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- hold squeeze 2 seconds

Glute bridge

- from standing position lower into squat
- push-up with left side into a lateral extended leg repeat for reps
- preform reps on other side

Squat with lateral kicks

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Lateral lunge ( 10 x each side )

- Start with a staggered stance 
- Hinge at the hips and lower down
- As you pull up engage your hamstrings
- repeat reps on other side

split stance RDL

- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward 
- 15 steps each direction

Lateral band walk (knees)

- Stand with your feet together
- Step back into a split stance
- Lower into a lunge driving your front knee as far forward as your range of motion will comfortably allow
- Pushing through your front foot stand back up into split stance
- Repeat as you alternate legs

KOT lunges

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- repeat with other leg

Reverse lunge

- Begin in a seated position with both legs extended in front and a straddle stance
- lift one leg in a bow shape and end touching parallel to the other leg reverse to starting position and repeat with other leg

W4/D3 Lower Body

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