Name: Playbook - Kim Palmer-Nicks - W1/D5 Lower #2
Uploaded: 2023-02-01T22:29:25.863Z
Duration: 50 min
Description: W1/D5 Lower #2

BB Deadlift 4 x 8

Superset: 3 x 10
DB Split Squat
DB Walking Lunge

Superset #2: 3 x 10
DB Front Squat
DB Goblet Cossack

Calf / Ankle Superset: 3 x 20
Standing Calf Raises
Heel Walks

Finisher: 2 x 30
Glute Bridges

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell split squat

- 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 same leg

Dumbbell walking lunges

Lower Superset #1

- 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 wide, and toes slightly turned out
- Keep one leg straight and bend at the knee, keeping the dumbbell at chest level

Dumbbell goblet cossack squat

Lower Superset #2

- Push through the balls of your feet
- Engage your calves as you go up

Standing calf raise

-balance on your heels and start walking
-keeping mid-foot off the ground

Heel Walks

Calf/Ankle Superset

- Lay on the floor with your legs bent
- Push through your ENTIRE foot bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

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