Name: Playbook - Kari Moulton - W2/D2 Lower
Uploaded: 2022-10-25T14:06:13.363Z
Duration: 60 min
Description: W2/D2 Lower

Glutes + Hams Focus

Make sure to warm up before and cool down after the workout!

Warm up ideas can be found in the Warm Up collection!

After you crush this, let me know how you do!

🖤 Kari

- 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 at a 3 second pace
- Reach parallel and push through your heels to come back up

Eccentric Back Squat

Strength

- Slowly lower the bar with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Barbell Stiff Leg Deadlift

- Begin in a prone position with your legs off the box and a band just above your knees
- Bring your legs from a wide position back together in the center with your knees slightly bent
- Keep legs open against the tension of the band
- Keeping your back in a neutral position

Bench Band Hyperextensions

Superset

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Lower your hips at a 3-5 second pace

Eccentric Dumbbell Single-leg Glute Bridge

- Begin by standing both feet on the plates
- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front heel and stand back up
- Repeat on the opposite leg alternating between legs for remaining reps

Alternating Dumbbell Deficit Reverse Lunges

- Start with a wide stance and your toes pointed out
- Hold the kettlebell in goblet position
- Push your hips back as you come down
- Pulse twice in the bottom half 
- Drive through heels back to the start position and repeat for remaining reps/ time

Kettlebell Goblet Sumo Squat Double Pulse

Triset

- Lying on your back with legs straight and heels on top of sliders 
- Raise your hips so your body is straight and knees are bent
- At a 3-5 second pace slide your legs out by straightening your 
- Slide your heels towards you by bending your knees
- Repeat for remaining reps

Eccentric Slider Hamstring Curls

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

W2/D2 Lower

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