Name: Playbook - Isabelle Reckamp - W3/D5 Lower Body
Uploaded: 2023-07-07T18:58:56.412Z
Duration: 60 min
Description: W3/D5 Lower Body

- Set the treadmill at a slight incline and a comfortable slow pace.
- Get down into a squat and walk for the time duration.

Treadmill Squat Walk

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

Treadmill Back Squat Walk

- Have one dumbbell across your hips
- Squeeze your glutes to lift your hips up, pulse 3 times at the top.

3-Sec DB Hip Thrust Pulse

- 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

- 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

- Hold a dumbbell in each hand with your arms at your side
- Do a forward lunge
- Alternate sides
- Do # of reps on each side

Suitcase Forward Lunges

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

Weighted wall sit

- Jog at a steady pace on the treadmill at a mild incline

Inclined Treadmill Jog

W3/D5 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.

W3/D5 Lower Body

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