Name: Playbook - Juliana Brown - Week 3 Day 1 (gym) Lower Body
Uploaded: 2023-12-08T14:39:15.761Z
Duration: 60 min
Description: Week 3 Day 1 (gym) Lower Body

- Lay on your side with knees bent
- Keeping your feet together, lift your knee open and lower back down

Banded Clam Shell (Both Sides)

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Keep a slight bend at the front knee
- Holding the dumbbell in the arm opposite to the one squatting 
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Step back with one foot  
- Bring your opposite knee to the ground 
- Lower down until both legs are at 90 degrees
- Push through your front leg engaging your quads and glutes to come up and leaving the back leg straight 
- Reps are total amount for both legs

Dumbbell split lunge

Superset 1

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Holding the dumbbells at your sides
- 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

Dumbbell curtsy lunge

Superset 2

- Place dumbbell between your legs in a seated position
- Start with your right leg and lift it over the dumbbell and back
- Then do the same with your right leg

Alternating Leg Over Dumbbell

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a regular plank position 
- Raise your right leg
- Lower it back to the starting position and repeat on other side

Side plank leg raise

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Feeling better this week! Good start to week 2!

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It was a people killer🔥 Thank you for the challenge!

Week 1 down… intense but so good for what I need! Thanks!

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💪🏾🏋️‍♀️💕 good evening workout !

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Always feel amazing after your workouts 💪🏾🏋️‍♀️

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What the heck did I get myself into… wow let’s go 😱🔥😂

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Getting back to it and this was a amazing workout to jump back in ! I feel amazing after pushing myself 💪🏾💪🏾

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Smoked from the last 2 days. This one just added to it. 🥵🔥

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I love how every workout has core! I’m definitely getting
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Week 3 Day 1 (gym) Lower Body

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