Name: Playbook - Johannes Mekuria - Kick Start
Uploaded: 2022-04-19T00:35:26.972Z
Duration: 30 min
Description: Kick Start

It’s inspiring me to take better care of myself. Nice workout,Thank you

Ermi

Biruk

Start with the basic .
30 minute thigh ,glutes  and hamstring . Focus on the form 

Perform the following exercises 
12 reps 
30 seconds rest 
3 sets 

-Reverse lunges 
-squats 
-single leg RDL 
-lateral lunges 
- bridge glutes marches

-Stand with feet width apart , then step backwards With your right legs until your knees at 90 degrees 
-Push yourself forward to start the position and repeat with your leg 

- Complete the desired reps

Reverse lunge s

-Stand with your hands and your feet shoulder width apart with your feet turned out slightly to open the hip joint.

-Lower your body until your thighs are parallel to the floor 

-Return to your original position 

Complete the required reps

squats (bodyweight)

- 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 
- Keep opposite leg only slightly angled
- 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

Lateral lunge ( body weight)

- stand With your shoulder - feet width apart and knees 
Slightly bent and raise one leg off the floor 

-Squeeze your glutes   and raise your torso back to the starting position 

Shoot for 3 sets of 12 reps  on each leg

Single  rdl - glute focused (1)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Kick Start

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