Name: Playbook - Train Limitless - W3/D3 Lower Body
Uploaded: 2022-04-11T17:23:03.321Z
Duration: 40 min
Description: W3/D3 Lower Body

-cossack squats
-curtsy lunge
-single leg glute bridge
-single leg hip dips
-lunge & hold
-single leg RDL
-jumping lunges
-jumping squats

Goodmorning air squats

High knees

Butt kicks

Warm up

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side
**12 reps per side

Cossack squats

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side
**12 reps per side

Curtsy lunge

Lower Body

-start on your back, knees bent, feet together
-raise one leg and hold
-raise hips and lower hips to floor while still holding leg at extension
-complete reps and then repeat on alternate leg
**20 reps per side

Single Leg Glute Bridge

-hands set up shoulder width apart
-raise into a bridge & lift leg
-lower hips to hovering over floor, raise hips back to starting position
-20 per side

Single Leg Hip Dip

Booty work

-step back and bring back knee to the ground
-bring back leg back up and fully extend opposite leg
-hold in a runner stance position
-return leg back into reverse lunge position to begin next rep
**12 reps per side

Lunge + Hold

- Lower slowly touching your toe
- Focus on staying controlled 
- Keep a slight bend in your knee
*12 reps per side!

Single leg RDL

-start with feet in squat stance
-lower to the bottom of your squat
-explode up into the air
-land softly back into the bottom of your squat

Jumping Squat

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

W3/D3 Lower Body

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