Name: Playbook - Isabelle Reckamp - W1/D1 Lower Body
Uploaded: 2023-07-07T18:58:56.331Z
Duration: 60 min
Description: W1/D1 Lower Body

- Pretend you are jump roping
- This is a cardio exercise / warmup

Invisible Jump Rope

- Slowly raise one leg until you feel your lower back stretch
- Do not arch your back
- Do reps for each leg

Kickbacks

- Tuck a lighter dumbbell behind your knee and hold it in place with your leg
- Lift your leg out to the side of you without turning out your hips

Weighted Fire Hydrants

- Place your upper back on the edge of the bench, right under your shoulder blades
- Bring your hips up engaging your glutes (Pretend there's a penny in between the cheeks that you don't want to fall out)

Elevated hip thrusts

- Do a hip thrust but instead of coming all the way back down, pulse at the top. 
- Squeeze your glutes to pulse

Elevated hip thrust pulse

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you or bent slightly behind the other 
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes
- Repeat reps for each leg

Dumbbell single leg RDL

- Stand in a wide toed out stance with a  heavy dumbbell in  front of you
- Bend at the waist, slightly at the knees, touching the dumbbell to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Walk on treadmill on a mild incline 
- Or take a walk outside

Inclined Treadmill Walk / Outside walk

W1/D1 Lower Body

W1/D2 Upper Body

W1/D3 Active Rest Day

W1/D4 Lower Body

W1/D5 Upper Body

Loved this ! Thank you was hard but good , need to practice my bird dog rows I was a bit shaky on 1 side.

W1/D1 Lower Body

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