Name: Playbook - kennedy nease - Lower + Core
Uploaded: 2024-04-01T02:45:38.467Z
Duration: 75 min
Description: Lower + Core

Do each exercise for 10 reps (10 on each leg when applicable). Superset these so do 2 of the exercises back to back with no rest in between!

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

Staggered Deadlift

Keep the weight held high at your chest. Engage your core and squat down focusing on keeping your weight in your heels.

Goblet Squats

Place the resistance band under one foot and hold the opposite end with the hand from the same side. Hinge at your hips and focus on squeezing through the glutes as you come up!

Banded Single Leg Deadlifts

Place the band around the soles of your feet. Lift one of the legs, keeping it slow and controlled.

Banded Leg Lift

Place the dumbbell out in front of you. Using your core, bring your legs in towards your chest, then extend out while alternating around the sides of the dumbbell. Do 20 reps (10 on each side of the dumbbell) for 3 sets.

In and Out Crunches with Dumbbell

Use your obliques to drive the dumbbell from side to side. Do 20 reps alternating ( or 10 each side) for 3 reps. Keep your core engaged the entire time.

Russian Twists

Keep your back neutral, and bring your leg up behind you while squeezing your glutes. Keep your core tight to avoid arching the lower back.

Donkey Kicks

Lower the resistance band to your ankles. While keeping constant tension, come out to a wide plank. Use your core to bring your hand to the opposite foot and lower back to a plank. Alternate sides for 20 reps total, repeating for 3 sets.

Banded Plank Taps

Lower + Core

Lower Body WarmUp Ideas

I’m dead thank you for the 10/10 workout won’t be able to walk tomorrow

Emma

stephanie

Stephanie

Quad Focused

Perfect at home workout too. I rolled my ankle and none of these bothered the ankle. Just switched out the squat jumps with normal squats

Lower + Core

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