Name: Playbook - Joanna Kaminska - Lower body 1
Uploaded: 2022-07-09T20:22:24.385Z
Duration: 90 min
Description: Lower body 1

Banded warm up:

5 squats, 5 steps until you get 20 squats and 20 step 3x20
Glute bridges 3x20
Glute bridge abductions 3x20

3x20

- Start with a shoulder width stance
- Push your hips back and down
- Keep your knees in line with your toes and your chest up
- Reach parallel
- Extend your legs to come up

Reverse hack squat

Superset 1

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

Sumo deadlift

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Superset 2

- Place a band around your hips and anchored behind you, step forward adding resistance to the band
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Hip banded dumbbell RDL

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

Superset 3

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Lower body 1

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