Name: Playbook - Kari Moulton - W5/D1 Lower
Uploaded: 2022-10-25T14:03:12.554Z
Duration: 60 min
Description: W5/D1 Lower

Glutes, Hams + Abductors 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
- Reach parallel and push through your heels to come back up

Back Squat

Strength

- Place the band around your thighs
- Brace your torso 
- Raise your lower body engaging your lower back and glutes
- Pause at the top and lower with control

Banded Hyperextensions

- Begin standing on an elevated surface 
- 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

Deficit Curtsy Lunges

Compound Set

- Start with a wide stance and your toes pointed out 
- Hold the weight in goblet position
- Push your hips back as you come down 
- Drive through your heels to stand back up

Goblet Sumo Squat

- Lying down with the soles of your feet together and knees outward and a weight across your hips
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog Pumps

- Lying on your back with legs straight and heels on sliders
- Raise your hips so your body is straight
- Slide heels towards you by bending your knees
- Slide heels back out by straightening your legs

Hamstring Slide Curls

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Kneel in front of a rig with a band looped around your waist and anchored to the rig
- In a controlled movement release your hips back with the band toward the rig, bringing your butt toward your heels
- Drive your hips forward, engaging your glutes, against the resistance of the band
- Repeat for reps/ time

W5/D1 Lower

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