Name: Playbook - Hannah West - lower body
Uploaded: 2023-05-14T20:45:16.291Z
Duration: 40 min
Description: lower body

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

Kara

For this workout you will need a set of dumbbells!

- Begin by standing both feet together 
- Step one foot behind you and lower down until your back knee gently touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg

Dumbbell reverse lunges

- 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

**Remember to engage your core

Dumbbell RDL

- While laying flat on your back, bend knees and lift hips up 
- engaging your core slowly walk out feet until fully extended and slowly walk them back one at a time 
- only go as far as you can without compromising form! 

**WALK-OUT AND WALK-IN = 1 rep**

Lying Hamstring Walk-outs

- 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

- From kneeling position
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling

**UP - DOWN = 1 rep**

lower body

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