Name: Playbook - Hannah West - W4/D5 lower body blast
Uploaded: 2023-04-30T22:17:49.008Z
Duration: 45 min
Description: W4/D5 lower body blast

you will need a pair of dumbbells and a long band. this workout will target calves and quads.

- Stand on one foot with your other foot behind your calf
- Lift up onto your toes and engage your calf

* you can hold onto something to keep your balance

Single leg calf raises (bodyweight)

-hold 2 dumbbells at your sides
- push through your toes, raising your heels
- engage your calf muscles, pause at the top and then lower back down

weighted calf raises

- start with a long band behind the knees, and step back until there is tension within the band 
- bend at the hips and lower down into a squat position
- push back up to standing position and repeat 

*remember to keep chest up and engage core

spanish squat with long band

- place 2 dumbbells on your shoulders
- While keeping your chest up, push your hips back as you lower down 
- Reach parallel and come back up to standing

Dumbbell squats

-start with your heels elevated. i like to use 2 dumbbells and place my heels on the handles, you can only use a plate or something else that is sturdy 
- hold a pair of dumbbells on your shoulders
- while keeping your chest up, lower down into a squat position
- push back up to standing when you reach parallel.

heels elevated squats

W4/D5 lower body blast

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

W4/D5 lower body blast

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