Name: Playbook - Kedara Thomas - Day 1 {Lower Body Blast} 🔥
Uploaded: 2021-11-07T22:35:03.622Z
Duration: 45 min
Description: Day 1 {Lower Body Blast} 🔥

I definitely underestimated this workout over overestimated my fitness level.🥴😫 But I needed that.

Aariel A.

This was a dope workout! I felt the burn and it was challenging  for someone restarting!

Monique

Very much intense. Finished strong. Never knew i could sweat so much from home lol

reddreeka Ousley

Jasmine

This lower body workout is broken down into 3 Super sets. The concept of a superset is to perform 2 exercises back to back, followed by a short rest. If you find that the workout is too “easy” I recommend you increasing the weight. If you find that the workout is too “hard” I recommend you decrease the weight. Try to increase the weight each set. Modifications should only be performed by those who have an injury. I recommend you pushing yourself to get the exercise done.

3 sets total of each superset. Rest between each superset 30-60 secs.

Warm up with 5 mins of cardio of your choice. If you are at home and don’t have cardio equipment (treadmill, bike etc) do 3 sets of 50 jumping jacks each.

Warmup

This Superset will be a Front Squat followed with a RDL. Repeat each superset 3 times.

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up
- Increase weight each set

Dumbbell front squat

- 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
- Increase weight each set

DB RDL

Leg Burner #1 🔥

This Superset will be will be a DB Step up followed by a DB Good morning. Repeat each set 3 times. Increase weight each set.

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides
- Increase weight each set

DB step ups

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings
-Increase weight each set

DB good morning

Leg Burner #2 🔥

This Superset will be will be DB Split Squat followed by a wall sit. Repeat this superset 3 times. Increase weight with the split squats each set.

- Stand in a stager stance with a dumbbell in each hand 
- Lower into a split squat 
- Stand up to the starting position 
* Work both sides
- Increase weight each set

DB split squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Place weight on legs after you are in 90 degree position 
- Hold for time

Day 1 {Lower Body Blast} 🔥

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