Name: Playbook - Hannah West - lower body!
Uploaded: 2023-05-14T20:46:14.888Z
Duration: 40 min
Description: lower body!

Grab a pair of dumbbells for this workout!

- start with feet about shoulder width apart
- perform a squat to parallel 
- Step back and across in to a curtsy lunge
- Return to your starting position and repeat to the opposite side

Squat to curtsy lunge

- Hold a single dumbbell in your hand using the other to support you 
- Perform calf raises on the leg that is on the same side you are holding the dumbbell       
- Pause at the top engaging your calf
- Switch and repeat on the opposite side

Dumbbell single leg calf raise

- 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

- Elevate heels onto dumbbells or a weight plate 
- Lower into the bottom of a squat
- Stand up to full extension

Heels elevated squat

- Raise one leg off the ground
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single leg glute bridge

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Didn’t expect to sweat so much from this one, but it was a gooood one 🥵

Kara

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don’t know if I’ll be able to walk tomorrow 🥵

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