Name: Playbook - Jules Shaw - Lower Body 1.0
Uploaded: 2022-11-21T14:57:33.590Z
Duration: 15 min
Description: Lower Body 1.0

Lower body warm up to get things flowing for your lower body workout!

- Place a resistance band around your legs just above your knees
- Maintaining a quarter squat position, step laterally to one side then bring other foot back in towards it
- Resist the band from pulling your knees inward
- Take a few steps one direction, then switch directions

Monster walks

- Begin with a wide stance and toes pointed slightly out
- Shift weight over to one side, bending that knee while keeping the other one straight
- Lower into a squat over that leg
- Stand up on that leg, then crawl hands over to switch sides

Alternating cossack squat

- Place resistance band around your legs just above your knees
- Begin lying down with legs bent and feet flat on the ground
- Push through your heels into the ground and squeeze your butt to raise your hips
- Lower back to starting position

Banded glute bridge

- Begin in table top position on your hands and knees 
- Elevate one arm and the opposite leg, extending them away from you
- Bring knee and hand back to ground beneath you
- Keep core tight and back as flat as possible
- Repeat on opposite side

Bird dog

- Begin in a high-plank position
- Step your right foot to the outside of your right hand
- Lower your right elbow to the ground as low as you can
- Then bring your right hand straight overhead, twisting your body to the right side, and bringing your gaze to your fingertips
- Repeat on the opposite side.

Lower Body 1.0

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