Name: Playbook - Isabelle Reckamp - W1/D1 Lower body
Uploaded: 2023-07-20T20:04:21.310Z
Duration: 70 min
Description: W1/D1 Lower body

This workout is mainly focused on hamstrings and glutes, with a couple of core exercises at the end 😉

-  Use moderately heavy weight on a barbell. Or two heavy dumbbells.
- Lower to mid-shin through hinging your hips.
- Engage your core and glutes when you raise them back up to center

RDLs

- Holding the end of the landmine bar like a dumbbell with feet wide and toed out
- Push your hips back and down as you lower
- Reach parallel and push through your heels to stand up

Landmine sumo squat

- Holding a kettlebell or dumbbell in one hand and extended overhead
- Take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position
- Alternate legs for 10 reps for each arm

DB overhead reverse lunge (single)

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
- You can use one dumbbell or two for this exercise. I prefer to use one heavy one, but you can also choose two lighter weight ones. 
- Do number of reps for each leg, per set.

Dumbbell bulgarian split squat

- Place your upper back on the bench - the bench or box should sit right under your shoulder blades
- Push through your heel raising your hips. I like to use a heavy dumbbell on this leg that is touching the ground.
- Engage your glutes at the top by pausing for 1-2 seconds.
- Work both sides for # of reps 
- Rest in between legs if needed.

Single leg hip thrust

- When you rise up to do a regular sit-up, instead you are going to twist your body to one side of your knee. Alternate between which side you twist to for each rep.

Cross Sit-ups

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

W1/D1 Lower body

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