Name: Playbook - Hannah White - Phase 1 - Lower Body 2
Uploaded: 2023-10-17T16:15:41.400Z
Duration: 40 min
Description: Phase 1 - Lower Body 2

I have a love hate relationship with leg exercises 😉 good workout!

Karen

Felt great after having eaten a  roast for lunch

Becky

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 8 times for 3 rounds. With 2 minutes rest in between rounds.

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

A - Front squat

Superset A - Front Squat

One exercise performed 10 times for 3 rounds. With 90 seconds rest in between rounds.

- Place the bar just above your feet
- Engage your lats
- Keeping a neutral spine push through your heels to standing
- Reach full extension keeping your upper body tight
- Lowering back down slowly for 4 seconds, pause at the bottom then push up again

B - Deadlift

Superset B - Deadlift

2 exercises performed after each other. With 60 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

It was a little easier than I’m used too, but did enjoy supersetting the exercises.

Alfa

Day 1 in the books! I love how time efficient this workout was! It’s the perfect program for my busy schedule 💪🏻🏋️‍♀️🔥

Amanda Funk

Phase 1 - Upper Body 1

Great lower body routine, definitely kicked my butt 🏋️‍♀️

Rebecca

Day 2 - Lower Body 1 - Wow! This really kicked my butt!!! 😅🏋️‍♀️💪🏻🔥

Phase 1 - Lower Body 2

Community

More workouts from Hannah White