Name: Playbook - Hannah West - lower body
Uploaded: 2023-05-14T20:45:16.310Z
Duration: 30 min
Description: lower body

You will need a pair of dumbbells for this workout!

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

- Place your feet hip-width apart, and dumbbell in hand opposite of lunging knee 
- Take a big step to the side
- Land with your heel, lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled

Lateral lunge (dumbbells)

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Move dumbbells to your side 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for time or reps

Dumbbell RDL to goblet squat

- Start with a wide stance with toes pointing out 
- Lower into sumo squat position 
- Alternating between left and right heel raises 

* LEFT & RIGHT = 1 rep

Sumo Squat w Alternating Heel Raises

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

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

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