Name: Playbook - Kedara Thomas - WK 3- Day 1 {Lower Body Blast} 🦵🏾
Uploaded: 2021-11-23T02:05:17.500Z
Duration: 45 min
Description: WK 3- Day 1 {Lower Body Blast} 🦵🏾

This lower body workout will be split into focus of your quads and hamstrings. It will be broken down into 3 supersets to give you a good pump and burn 😅 Increase weight each round to challenge yourself and get those gains! Let’s go!

Do a cardio warmup of your choice for 5 mins before you begin your workout of the day.

Warmup

This superset will be Reverse Lunge followed by a RDL. Complete each superset 4 rounds. Increase weight each round.

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Work both sides

Dumbbell reverse lunge

- 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

DB RDL

Lower Body Blast #1 🔥

This superset will be a goblet squat followed by a single leg RDL. Complete each superset 4 rounds. Increase weight each round.

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, and lower your torso until it’s almost parallel to the floor
- Tap the floor and lift back up engaging your glutes

DB Single leg RDL

Lower Body Blast #2 🔥

This superset will be a DB split squat followed by a DB step up…Complete each superset 4 rounds. Increase weight each round.

- 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

DB split squats

- 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
- Bring first foot down, then second foot and repeat on opposite side
- Increase weight each set

DB box step ups

Lower Body Blast #3 🔥

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

💥Finisher - Weighted wall sit hold

WK 3- Day 1 {Lower Body Blast} 🦵🏾

Guuuuurl listen….that’s a legit 🔥🔥 one! 👏🏽👏🏽 thank you!

Stranja

Lala

Amazing! So glad I found you on Instagram!

WK 3- Day 1 {Lower Body Blast} 🦵🏾

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