Name: Playbook - Hannah West - lower body
Uploaded: 2023-05-14T20:45:16.303Z
Duration: 40 min
Description: lower body

ariel

You'll need a pair of dumbbells for this workout!

- 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

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

- Stand in a stager stance with a dumbbell in hand opposite of front leg
- Lower into a split squat (knee shouldn't bang onto ground) 
- Stand up to the starting position 
* Work both sides

Dumbbell split squats

- 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

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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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