Name: Playbook - Hannah West - W10/D3 legs
Uploaded: 2023-04-30T22:04:04.758Z
Duration: 60 min
Description: W10/D3 legs

this workout will target your lower body! you will need a pair of medium-heavy dumbbells and a mini loop band!

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- repeat sequence for opposite leg

Curtsy lunge

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Place your upper back on a bench and a dumbbell at your hip
- Push through your heel raising your hips
- Engage your glutes as you raise

Dumbbell single leg hip trust

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Stand with feet shoulder width apart and band around thighs
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Lift one leg out laterally, controlling the movement, return to shoulder width apart and repeat

squats to abductor (mini band)

W10/D3 legs

Hannah

progressive overload

ariel

W1/D1 back and biceps

W1/D2 chest and triceps

for sure going to feel that tomorrow😅🔥🔥

W1/D3 Legs and shoulders

W1/D4 back and biceps

W1/D5 chest and triceps

W1/D6 Legs and shoulders

W2/D1 back and biceps

W2/D2 chest and triceps

W2/D3 Legs and shoulders

W2/D4 back and biceps

W2/D5 chest and triceps

W2/D6 Legs and shoulders

W3/D1 back and biceps

W3/D2 chest and triceps

W3/D3 Legs and shoulders

W3/D4 back and biceps

W3/D5 chest and triceps

W3/D6 Legs and shoulders

W4/D1 back and biceps

W4/D2 chest and triceps

W4/D3 Legs and shoulders

W4/D4 back and biceps

W4/D5 chest and triceps

W4/D6 Legs and shoulders

W5/D1 back & biceps

W5/D2 chest, triceps, shoulders

W5/D3 lower body

W5/D4 back & biceps

W5/D5 chest, triceps, shoulders

W5/D6 lower body

W6/D1 back & biceps

W6/D2 chest, triceps, shoulders

W6/D3 lower body

W6/D4 back & biceps

W6/D5 chest, triceps, shoulders

W6/D6 lower body

W7/D1 back & biceps

W7/D2 chest, triceps, shoulders

W7/D3 lower body

W7/D4 back & biceps

W7/D5 chest, triceps, shoulders

W7/D6 lower body

W8/D1 back & biceps

W8/D2 chest, triceps, shoulders

W8/D3 lower body

W8/D4 back & biceps

W8/D5 chest, triceps, shoulders

W8/D6 lower body

W9/D1 back & biceps

W10/D3 legs

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