Name: Playbook - Kendall Nicholson - W1/D3 LOWER BODY
Uploaded: 2022-04-29T03:22:29.408Z
Duration: 45 min
Description: W1/D3 LOWER BODY

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Dumbbell Squat to RDL

Dumbbell reverse lunge into Suitcase Squat

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Start with weight on one foot
- Keeping hands up for balance press hips back and lower down until your glutes touch the box, keeping the opposite leg up off the floor
- Pressing through the heel stand back up to starting
* Work both sides

Pistol box squats

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg

Dumbbell walking lunges

- 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

Dumbbell front squat

W1/D3 LOWER BODY

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