Name: Playbook - Isabelle Reckamp - W3/D1 Lower Body
Uploaded: 2023-07-07T18:58:56.396Z
Duration: 50 min
Description: W3/D1 Lower Body

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Extend your legs to come up

Dumbbell front squat

- With a dumbbell in each hand, step up on a bench and down on one leg.
- Try to lift from the ball of your foot.

Weighted Step up

- On an angle or a small dumbbell, do a front squat

Elevated Heel Front Squat

- Hinge forward at the waist holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings.

Dumbbell good morning

- Hold a dumbbell in your hands in goblet position.
- Do a reverse lunge by putting one leg behind the other. Go down until your front knee is at a 90 degree angle.
- Push back up on your front leg to stand back up.
- Alternate legs
- Do # of reps on each side

Goblet Curtsey Lunges

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

Standing calf raise

- Perform wall sit holding weight in your lap, in goblet position or weights in each hand

Weighted wall sit

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

Erin

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