Name: Playbook - Hannah White - Phase 1 - Lower Body 2
Uploaded: 2023-11-24T06:03:57.326Z
Duration: 40 min
Description: Phase 1 - Lower Body 2

Great- husband gets workout today as hubby is working out too 💪🏻

Becky

Good. The split squats are tricky to get right posturally but I’m getting there now

20kg squat 3x12 
10kg kettlebells 3x12
5kg split squats 3x10
3x15 leg raises

Hannah

This is session 4 of a 4 session a week progressive training program, where the goal is to progress each week by increasing the weight by 5-10%. 

Focusing on keeping tension in the muscles throughout whilst achieving maximum range of motion, and retaining correct form and control. 

As this is a high volume phase of training, you’ll be starting with light to medium weights.

To be completed before all lower body workouts in order to prepare the body for exercise.

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Repeat on both sides

Glute activation warm up

- Lying on your front with your arms stretched out at shoulder height
- Bring one leg up and over your body to reach the opposite hand (like a scorpion tail)
- Keeping your chest down at all times                                                                             
- Alternate between sides

Hip girdle mobilisation exercise

Lower Body Warm Up

One exercise performed 10 times for 3 rounds. With 60 seconds rest in between rounds.

- Begin with bar positioned on your upper back
- Brace your core and focus on trying to tear the floor with your feet
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

A - Barbell back squat

Superset A - Barbell Squat

One exercise performed 12 times for 3 rounds. With 45 seconds rest in between rounds.

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

B - Kettlebell deadlift

Superset B - Kettlebell Deadlift

2 exercises performed after each other. With 30 seconds rest in between rounds.

- Start with your back foot on a step 
- Bring your back knee down
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up

C1 - Rear foot elevated split squat

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

C2 - Lying leg raises

Superset C - Quads & Core

Lower Body Cool Down

Phase 1 - Lower Body 2

Phase 1 - Upper Body 1

Jenny

15kg squat
10kg RDL
7.5kgs split squat 
20kg good morning 
25 second side plank
(Felt good 👍☺️)

Loved that leg session 😅🔥!! Can we have more like this please? 🙏

Phase 1 - Lower Body 2

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