Name: Playbook - Isabelle Reckamp - W2/D1 Lower Body
Uploaded: 2023-07-07T18:58:56.367Z
Duration: 60 min
Description: W2/D1 Lower Body

- 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

- Place your feet hip-width apart
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
-Bring dumbbell down to inside ankle
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Do # of reps per side

Lateral lunge (dumbbells)

- Start in a sumo stance with a goblet dumbbell
- Do a deep squat with a pulse at the bottom

Goblet Pulse Squat

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

Treadmill Back Squat Walk

- 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

- In a tabletop position, tuck a dumbbell behind your knee and raise your knee.
- When your knee is up, pulse the dumbbell.

Fire Hydrant Pulses

- With a dumbbell on the ground in front of you, bend down mostly at the waist but a little at the knees to pick up the dumbbell in goblet form.
- Move your hands to hold it by your palms when you stand.
- Do a squat 
- Transition back to finger hold and then do an RDL to set down.

Dumbbell clean

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

Inclined Treadmill Walk / Outside walk

W2/D1 Lower Body

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.

W2/D1 Lower Body

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