Name: Playbook - Hannah West - W3/D2 lower body burn
Uploaded: 2023-04-30T22:17:48.973Z
Duration: 50 min
Description: W3/D2 lower body burn

for this workout you will need a pair of dumbbells, bench and a long band!


**Notice how there are 10 reps and 4 sets. I suggest using medium-heavy weight!! but of course, use what you are comfortable with, YOU know your body best, just make sure that when using heavier weights that you REALLY REALLY focus on form!

- Get into hands and knees, engaging core
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Banded glute kickback

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward lunge

- 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

**remember to hold knees steady

Dumbbell sumo squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

**add a mini band for extra resistance!

Dumbbell RDL

- Place your upper back on the edge of the box 
- add a dumbbell on your hips
- Bring your hips up engaging your glutes
- make sure legs are at a 90 degree angle at full extension

hip thrusts

W3/D2 lower body burn

It was perfect for a first workout in a minute. I love you! This is great and I’m so excited for my journey with your program!

Faith 💗

W1/D1 upper body blast

W1/D2 leg day, best day

Just the burn I needed! Felt every bit of it!

Kara

W1/D3 full body sweat

W3/D2 lower body burn

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