Name: Playbook - Kailey Hackett - LOWER BODY + MINIMAL ARMS/BACK
Uploaded: 2023-05-03T21:50:49.451Z
Duration: 45 min
Description: LOWER BODY + MINIMAL ARMS/BACK

Here is a lower body workout, where you will see minimal arms and back in the mix! 

Your weight goal is to be anywhere from 50%-80% of your max. If you don’t know what your max is, this is a great way to start and gage where you are in your journey. From here, you will continue to push yourself to go heavier. 

With the higher reps you want to start at around 50% and each time your reps drop go up in weight 5-10 lbs from where you started.

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

Circuit 1

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
-weight should be 65%-75% of your max

Single leg RDL

DB ROW VARIATION (push up +db row)

Lunge series (lunge, side, curtsy)

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

LOWER BODY + MINIMAL ARMS/BACK

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