Name: Playbook - Isabelle Reckamp - W1/D4 Lower Body
Uploaded: 2023-07-07T18:58:56.352Z
Duration: 60 min
Description: W1/D4 Lower Body

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

Inclined Treadmill Walk / Outside walk

- Turn the treadmill on a slow speed at a mild incline
- Squat down and then walk backwards

Treadmill Back Squat Walk

- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both legs

Step ups

- 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

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Do reps for each side

Dumbbell forward lunge

- Start by doing a squat, hit a pulse, then explode into a jump

Jump squat pulse

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

W1/D4 Lower Body

W1/D1 Lower Body

W1/D2 Upper Body

W1/D3 Active Rest Day

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/D4 Lower Body

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