Name: Playbook - Karina Rabin - Leg + glutes
Uploaded: 2024-04-08T04:12:01.647Z
Duration: 45 min
Description: Leg + glutes

Helen

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
- modified version would be with no weights and don't go as low

Dumbbell squats

Deep squats

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
- add a bicep curl at bottom

Dumbbell squats with bicep

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

Squats + lunges Set

Static Squat with bicep

The alternating step back modified lunge is a variation of the traditional lunge exercise that adds a dynamic element to the movement. 

1. Stand with your feet hip-width apart, maintaining good posture with your shoulders back & core engaged.
2. Take a step back with your right foot, positioning it about two to three feet behind your left foot.
3. Lower your body by bending both knees simultaneously, ensuring that your left knee is directly above your left ankle, and your right knee is hovering just above the floor.
4. Your torso should remain upright, & your chest should be lifted throughout the movement to avoid excessive strain on your back.
5. Push through your left heel to return to the starting position.
6. Next, step back with your left foot, repeating the same movement on the other side.
7. Continue alternating legs for the desired number of repetitions.

As you perform the alternating step back modified lunge, it's essential to maintain stability and control throughout the exercise. Avoid leaning too far forward or backward and keep your movements smooth and controlled. Additionally, pay attention to your knee alignment, ensuring they track in line with your toes to protect your joints.

If you're new to lunges or have any knee issues, you may want to start with a shorter step back and gradually increase the depth of the lunge as you build strength & confidence in the movement.

Backward alternating lunges

- Position yourself on your hands and knees 
- With your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position
- for extra challenge add arms

Leg + glutes

Community

More workouts from Karina Rabin