Name: Playbook - Kendall Nicholson - W4/D3 LOWER BODY
Uploaded: 2022-04-29T04:16:46.804Z
Duration: 45 min
Description: W4/D3 LOWER BODY

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

KB deadlifts

DB Reverse Lunge Pulse into Knee Drive

- 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

- Begin with your feet close
- Sit down and back into a half squat position 
- Jack your feet out and in for time or reps

Dumbbell Weighted Squat jacks

- Holding dumbbells at your sides
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell forward 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

Dumbbell RDL

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