Name: Playbook - Kari Moulton - W3/D5 Lower
Uploaded: 2022-10-25T14:04:45.389Z
Duration: 60 min
Description: W3/D5 Lower

Glutes + Quads 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

- Stack your shoulders hips and heels over each other
- Maintain stability and lower down slowly
- Don't allow yourself to lean forward, keep your chin and eyes up
- Press up through your heels

Front Squat

Strength

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for time or reps
- Complete desired reps then repeat on the opposite side

Dumbbell Bulgarian Split Squat

- Elevate heels onto a weight plate 
- Hold a dumbbell in each hand at the shoulders
- Lower into the bottom of a squat and hold that position for a 2-3 second count
- Stand up to full extension

Dumbbell Heels Elevated Pause Squat

Compound Set

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box and drive knee forward
- Bring first foot down, then second foot and repeat on opposite side

Zercher Step-ups Leg Raise

- Hold the dumbbell at chest height and balance on one leg
- Push your hips back and bend you knee  
- Reach parallel and push through your heel to come up
* Work both sides

Dumbbell Goblet Single-leg Squat

- Raise one leg off the ground
- Push through your heel onto the bench to raise your hips
- Engage your glutes as you lift
- Lower back to starting position

Single-leg Elevated Glute Bridge

Triset

- Lay on your back on the ground with a band around your feet
- Explosively sit up, tucking one knee against the resistance of the band
- Repeating back and forth for time or reps

Banded Sprinter Crunch

- Hold the weight on our lap
- Place your back against the wall
- Keep your legs at 90 degrees
- Stabilize your torso and lift one leg at a time

W3/D5 Lower

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