Name: Playbook - Hannah West - full lower body
Uploaded: 2023-05-25T21:58:24.036Z
Duration: 45 min
Description: full lower body

This workout is going to target the lower body! 
Equipment: pair of dumbbells (medium/heavy), bench or box

- Start with your feet shoulder-width apart and dumbbells in both hands
- Keeping your back flat, 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

- 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

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place one foot up onto the bench and push through your heel to stand up (try not to use the other foot to "jump") 
- Step down and repeat
- Work on both sides

Dumbbell step ups

- Place your upper back on the edge of the box 
- Placing a dumbbell on your hips
- Bring your hips up engaging your glutes, slight pause at the top 

***When getting in the correct position, make sure knees will create a 90 degree angle when fully extended

Elevated hip thrusts

- Place your upper back on the bench, and a dumbbell on your hips
- Push through your heel raising your hips, letting free leg follow the motions
- Engage your glutes at the top
- Work both sides

full lower body

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