Name: Playbook - Hannah West - W5/D3 lower body
Uploaded: 2023-04-30T21:57:18.886Z
Duration: 60 min
Description: W5/D3 lower body

Hannah

Woohoo!! Are you ready for a great lower body workout?! 
This workout targets all the lower body muscles. Give yourself an hour today to treat yourself to a nice booty pump;) 

equipment needed: light/med/heavy pair of dumbbells, bench, mini band is optional.

- Stand with your back foot elevated and a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

*can do with weights if you are unsteady, keeping the ankle steady is important!

Dumbbell bulgarian split squats

- 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

Dumbbell RDL

- 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

- start with stance shoulder width apart and a dumbbell being held at chest height 
- lower down until parallel and take a slight pause
- push through feet to stand all the way back up

Dumbbell Goblet Squats

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves
- **on the last rep, i challenge you to hold for 10 seconds!!

Weighted calf raises

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

**add a band or dumbbell for extra resistance

Single leg hip thrust

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- alternating each leg!

Dumbbell double walking lunges (FINISHER)

W5/D3 lower body

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/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

W5/D3 lower body

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