Name: Playbook - Kim Palmer-Nicks - W3/D2 Lower #1
Uploaded: 2023-02-01T22:15:22.940Z
Duration: 50 min
Description: W3/D2 Lower #1

BB Back Squat 4 x 8,8,6,6

Leg Superset 3 x 12
DB RDL
DB Sumo Squat

Glute Superset 3 x 12
DB Hip Thrusts
DB Step Ups

Mobility Set 3 x 5
Lunge Matrix

Calf/Ankle Superset 3 x 25
Standing Calf Raise
Heel Walks

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Leg Superset #1

- Support upper back on a bench and a barbell or dumbbells across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell Hip Thrusts

-Holding dumbbells at your sides, chest lifted and shoulders back
-Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides

Dumbbell step ups

Leg Superset #2

-Holding dumbbells in each hand or in opposite hand
-Stay on the same side for one entire rotation

Rotation:
-Lunge forward and come back to center
-Lunge to the side and come back to center
-Drop step lunge and come back to center

Dumbbell Lunge Matrix

- 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

W3/D2 Lower #1

W1/D1 Upper #1

W1/D2 Lower #1

W1/D3 Ruck

W1/D4 Upper #2

W1/D5 Lower #2

W1/D6 Rest Day!

W1/D7 Rest Day!

W2/D1 Upper #1

W2/D2 Lower #1

W2/D3 Ruck

W2/D4 Upper #2

W2/D5 Lower #2

W2/D6 Rest Day!

W2/D7 Rest Day!

W3/D1 Upper #1

W3/D3 Ruck

W3/D4 Upper #2

W3/D5 Lower #2

W3/D6 Rest Day!

W3/D7 Rest Day!

W4/D1 Upper #1

W4/D2 Lower #1

W4/D3 Ruck

W4/D4 Upper #2

W4/D5 Lower #2

W4/D6 Rest Day!

W4/D7 Rest Day!

W5/D1 Upper #1

W5/D2 Lower #1

W5/D3 Ruck

W5/D4 Upper #2

W5/D5 Lower #2

W5/D6 Rest Day!

W5/D7 Rest Day!

W6/D1 Upper #1

W6/D2 Lower #1

W6/D3 Ruck

W6/D4 Upper #2

W6/D5 Lower #2

W6/D6 Rest Day!

W6/D7 Rest Day!

W3/D2 Lower #1

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