Name: Playbook - Hannah White - Phase 1 - Lower Body 1
Uploaded: 2023-11-24T06:03:57.319Z
Duration: 45 min
Description: Phase 1 - Lower Body 1

Jenny

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

Hannah

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

This is session 2 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 warm up exercise

- 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

2 exercises performed after each other. With 60 seconds rest in between rounds.

- Hold the dumbbell at chest height
- Brace your core and focus on trying to tear the floor with your feet
- Sit your hips back and down until you reach parallel 
- Lower down slowly for 3 seconds 
- Push through your heels to stand up

A1 - Dumbbell goblet squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging 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

A2 - Dumbbell RDL

Superset A - Squats & RDLs

2 exercises performed after each other. With 45 seconds rest in between rounds.

- Set up in a split stance with your front foot elevated on a step 
- Chest up, looking straight ahead and dumbbells by your sides
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

B1 - Dumbbell front foot elevated split squat

- Place the dumbbell or kettlebell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top then lower down slowly

B2 - Dumbbell glute bridge

Superset B - Quads & Glutes

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

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

C1 - Barbell good morning

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Brace your core muscles and hold for the desired amount of time 
- Repeat on each side

C2 - Side plank

Superset C - Hammies & Core

Lower Body Cool Down

Phase 1 - Lower Body 1

Phase 1 - Upper Body 1

Becky

Phase 1 - Upper Body 2

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

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

Phase 1 - Lower Body 1

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