Name: Playbook - Hannah West - Lower body
Uploaded: 2023-05-14T20:45:38.144Z
Duration: 40 min
Description: Lower body

don’t know if I’ll be able to walk tomorrow 🥵

ariel

- Stand in a narrow stance (lil bit closer than shoulder width) 
- Perform a squat holding dumbbell at your chest
- remember to be engaged your core!

Narrow stance goblet squat

- Begin by standing feet hip width apart and take a slight step back with one foot
- Press your hips back and lower down until dumbbell hits mid-lower shin 
- Press through your glutes to rise back up
- keep core engaged
-if you cannot reach shins, reach for knees, be mindful of your hamstrings! you should be going slow and have full control of the weight

if your left foot is behind you, the weight should be in right hand and reaching for your right shin and vice versa

Staggered stance dumbbell RDL

- start with feet just a tad closer than shoulder width apart 
-perform a narrow squat and then step out to right or left to a sumo squat 

**rep starts at narrow squat

Narrow stance squat to sumo squat

- start with feet together and then step back with 1 foot and lower gently down to 90 degrees
- push through toes and follow all the way through to a knee lift, keeping ankle stable 
- repeat for reps

Lower body

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